Training Log: Entry 73
Start of a new training program. First, will be on a bulking diet with a goal of reaching 195lbs bulked and cut down to 190. Most recently weighed in at 182.5 on an empty stomach. This will be a clean bulk: whole grains and pasta for carbs. Will be stealing loafs of bread and bagels from the commons.
While bulking, will start an official powerlifting program while maintaining my muscular endurance training. My week routine will be this.
Day 1: Bench Press
- Week 1: 60% of ORM for 3 sets of 8 reps
- Week 2: 65% of ORM for 3 sets of 6 reps
- Week 3: 70% of ORM for 3 sets of 5 reps
- Week 4: 75% of ORM for 3 sets of 4 reps
- Week 5: 80% of ORM for 3 sets of 3 reps
- Week 6: 85% of ORM for 2 sets of 2 reps
- Week 7: 90% of ORM for 1 set of 1 rep
Close-grip bench press - 4 sets 10 reps
Incline Bench Press - 4 sets 6 reps
Dips - 3 sets 10 reps
Dumbbell shoulder press - 4 sets 8 reps
Triceps Pushdown - 4 sets 8 reps
Day 2: Pull-up laddering
Day 3: Squats
- Week 1: 60% of ORM for 3 sets of 8 reps
- Week 2: 65% of ORM for 3 sets of 6 reps
- Week 3: 70% of ORM for 3 sets of 5 reps
- Week 4: 75% of ORM for 3 sets of 4 reps
- Week 5: 80% of ORM for 3 sets of 3 reps
- Week 6: 85% of ORM for 2 sets of 2 reps
- Week 7: 90% of ORM for 1 set of 1 rep
Barbell shrugs - 4 sets 10 reps
Leg Press - 4 sets 10, 8, 6, 6 reps
Wide stance smith squat - 3 sets 6 reps
Leg extension - 3 sets 10 reps
Leg curl - 3 sets 10 reps
Day 4: 1 set of max push-ups (deviating from previous muscular endurance training because I want to get my max up for field training)
Day 5: Deadlift
- Week 1: 60% of ORM for 3 sets of 8 reps
- Week 2: 65% of ORM for 3 sets of 6 reps
- Week 3: 70% of ORM for 3 sets of 5 reps
- Week 4: 75% of ORM for 3 sets of 4 reps
- Week 5: 80% of ORM for 3 sets of 3 reps
- Week 6: 85% of ORM for 2 sets of 2 reps
- Week 7: 90% of ORM for 1 set of 1 rep
Barbell shrugs - 4 sets 10 reps
Bent over rows - 4 sets 10, 8, 6, 6 reps
Seated rows - 3 sets 8 reps
Pulldowns in front - 3 sets 8 reps
One arm dumbbell rows - 3 sets 8 reps
Day 6: Rest
Day 7: Leg muscular endurance training (same as previously)
Powerlifting program from http://www.bodybuilding.com/fun/david3.htm, muscular endurance training from www.trainforstrenth.com
I might take out week one and start at week two due to the fact that I only have 6 weeks of school left, but we'll see.
I will also be doing heavy cardio during this time. Want to keep my gas tank up.
End result should be a total body transformation. I'm looking forward to it.
Personal Note: Body is thrashed from tournament. Feels great at the same time though. Can't wait till the next one.
My body is thrashed from 3 cupcakes. I feel like a wimp.
ReplyDeleteNice workout, and congrats on your win at the tournament. I'm thrashed from a match I had yesterday, couldn't even walk this morning. Good feeling.
ReplyDeleteAbout your workout, I read in an article why you should do incline bench before flat rather than the other way around, want me to find you it? It was about bodybuilding so I don't know how useful you'd find it, however.
Yeah, odds are it was geared towards bodybuilding. I'm just gonna stick with this one as is.
ReplyDeleteCool, good luck, I'm in the process of redoing my workout and going over to a powerlifting routine. I've been doing way too many bodybuilding stuff
ReplyDeleteway to go man. your discipline is quite admirable.
ReplyDeleteYou'll probably die.
ReplyDeleteMy body is thrashed from getting in a ruler war in my woodshop and taking a blow to either hand from the narrow side of the ruler. I got the kid back though with a kidney shot, an hand/knuckle shot that cut open his knucle, and a shot to the face and arm with a broom. Yeah, Woodshop is intense. Also, had a 15 minute light cardio session on my heavy bag since I moved it outside finally, but even through my bag gloves I managged to tear the skin off my right, middle finger knuckle, so I dunno. Yeah, my hands are kinda thrashed, and you suck.
Good luck. And on a side note, I dunno if I asked before, but who's this love4humanrights person? They're very supportive.
You did ask, and I answered. She's a friend of mine from school.
ReplyDeleteFor the gloves: I had the same thing. You either gotta condition, or you gotta wrap.
Wrapping is such a task for me. I'm slow at it, and if I'm just gonna do a quick session, I'm over it. I guess I should try to condition a little. I think I'm gonna get into a HITT program though, so I might start looking into longer heavy bag sessions, that are a little less intense (I don't really use my bag that much, but when I do I try to get a lot out of it) in which case I'll wrap. Thanks for the advice.
ReplyDelete