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Johan 01-19-2014 03:59 PM

Back to bodybuilding'ish
 
So I have been playing around with all kinds of programs focused on max strength and olympic weightlifting for several years now and to be honest I have gotten no where. I am weaker then when I was doing doggcrapp or westside style training and both of those have a lot of higher rep stuff in them.

Instead of being stubborn I just have to admit that low rep training does jack for me, its time to get back to higher rep stuff.

I like a lot of Paul Carters ideas and I will be doing his base building program for a couple of months. My routine looks something like this.


Day 1
Pause bench BBM
Incline db/bench 350
Dips/flies 5 x AMAP/4*15
(Pullover) 3 x 20
Curls 350

Day 2
Squat BBM
Dead BBM
Front/SLDL 5 x 5 / 4 x 8
(GM) 3 x 20


Day 3
BHN press/military 4 x 8 / 350
Bent lateral/read delt 5 x 20
Uppright row 4 x 12-15
Triceps 4 x 20

Day 4
Rows 4 x 8
Shrugs 4 x 20
Chins 4 x AMAP
Curls 4 x 20

BBM refers to the % he outlines like this
Squat 75% x 1 60% x 5 x 5
Pause bench 85% x 1 75% x 5 x 8
Deads 80% x 5 x 3

350 means doing 50 reps total in 3 reps with 1 minute rest between sets.

I will rotate assistance exercises often but keep the main exercises as is. The goal is to blast though the prescribed reps with ease within a few minutes before even thinking about increasing the weight.

Each workout will start with stretching for thoracic spine and hips, a couple of sets of abs and a couple of sets of hypers or banded good mornings.

I will also add cardio to the end of each workout. At first 1000 skip rope skips per day and then I will see where I take it. Saturday is complete rest day, except maybe a long walk. Wednesdays I will do 20 minutes of cardio.

The gym I train at is poorly equipped so I am limited to barbel and dumbbell exercises. I am thinking about getting a gym card so I can throw some machines into the mix once per week, but havent decided yet.

Diet will be focused on leaning out. I want to get below 90 kg in April. Right now I am around 96 kg so I need to drop about 0.5 kg per week. With just weight training 4 times a week my maintenance is around 2600 kcal (established by monitoring my weight and foods over a period of 3 weeks). That means I should average about 2000 kcal to lose 0.5 kg a week. I will start by aiming around 2200 kcal and let cardio do the other 200. So breakdown in kcal will look like this.

Monday 1800
Tuesday 2500
Wednesday 1800
Thursday 2500
Friday 1800
Saturday 3000
Sunday 1800


Macro split will be protein 250-300g, carbs 100g-150g on low days and 200-250 grams on high days and fat making up the rest.

Foods will be lean meat, cottage cheese, shakes, rice, beans, fruits and unlimited fibrous veggies.

Johan 01-19-2014 04:01 PM

Start will be a bit rough. I just came back from a vacation on Cap Verde, we did some surfing there and on the last day I managed to fuck up my left foot. Not sure what has happened to it but I can't load the front of the foot at all so it will fuck up my lower body workouts for a while. I will see how quickly it heals or if I have to drop by a doc to have it checked up. Its right on the joint on one of the toes and it would suck if I have a hair line fracture or some shit like that. :crybaby:

Johan 01-21-2014 04:00 PM

Monday 20/1

Military 50kg*8*4

Superset 3 sets
Bent lateral 10kg*10
Lateral 10kg*10
Front raise 10kg*10

Superset 3 sets
Tate press 20kg*10
Seated curl 20kg*10

Started workout with a few sets of hypers and situps, finished with 1km rowing.

Johan 01-21-2014 04:01 PM

Tuesday 21/1

went to doc to get foot xrayed, no word yet but now it feels petty good.

Narkissos 01-22-2014 01:18 PM

*Crosses fingers*

Hope it's minor

Johan 01-25-2014 05:13 AM

Nothing broken :thumbsup: just need to be carefull not to load it to much for a while.

Johan 01-25-2014 05:16 AM

Thursday 23/1

Hypers and abs 3 sets

Pendlay row 70 kg*10*2
t-bar row 75kg*10*3
Dumbbell shrughs 50kg*8 40kg*10*3

Johan 01-25-2014 05:18 AM

friday 24/1

banded gms and abs

Pause bench 90kg*5*5
Dips bodyweight*10*3
Flies 15kg*8*2 10kg*10*2
2 hand db extension 30kg*5 20kg*10*3

Johan 01-28-2014 04:40 PM

Monday 27/1

Banded GM's 3 set
Windmills 3 sets 18kg kettlebell

pause bench 90kg*5*5
Incline db 25kg*16 25kg*11 25kg*10
Pullover 35kg*10*3
Seated DB curl 22.5kg*10

Johan 01-28-2014 04:41 PM

Tuesday 28/1

Squat 100kg*5*3
Deadlift 140kg*5*2
Deficit SLDL 100kg*18

6 minutes of kettlebell snaches with 18kg and crossfit swings with 24kg

First leg and back workout since my slight back injury in november. Weak like hell, 100kg felt like a ton. Ohh well it will come back in no time.


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