Mass phase starts 27 July

I'm starting a 12 week mass phase that will be broken into two 6 week phases. For this first mass phase, I'll be lifting four times a week with no cardio. I want to give my shins a real chance to recuperate before I start running again.

The plan is structured like this:

Monday: Leg strength day
Tuesday: Shoulders and arms
Wednesday: Off, with at least 20 minutes of stretching
Thursday: Leg volume day
Friday: Chest and back

Monday is an old 1950's IronMan workout. The idea is to do 10 sets of squats. With each set add 10 pounds and decrease one rep
  • starting weight(lbs) x 10 reps
  • +10lbs x 9
  • +10lbs x 8
  • +10lbs x 7
  • +10lbs x 6
  • +10lbs x 5
  • +10lbs x 4
    +10lbs x 3
  • +10lbs x 2
  • +10lbs x 1

Because I'm not a 1950s Ironman, I'm going to start with 8 reps and work down to 1. I'll also be doing 6 sets of calves


Tuesday: "German Volume Training". This is another old school mass workout. 10 sets of 10 reps for opposing muscles. I'll be adding in traps and shoulders as well

1) Shrug-Pull-Snatch: 4 x 4-4-4
2) Seated Side raise: 4 x 10
3A) Dumbbell skull crushers: 10 x 10
3B) Zottman curls: 10 x10


Thursday:

1) Front squat: 4 x 10
2) Non-lock squat: 3 x 20
3) Hamstring curls: 5 x 10
4) Single leg calve raises: 2 x 20, 2 x 10, 2 x 40


Friday:

1A) Incline bench press: 6 x 10
1B) Pullups: 6 x max
2A) Bench press: 6 x 10
2B) Inverted row: 6 x 10

I'll get some current stats (weight, bf%) along with my CF and regular totals to see how I change over the next 6 weeks. I'm not expecting radical improvement in limit strength, but it should be somewhat improved, along with maybe 5 lbs of additional muscle mass. Hopefully I can drop some fat mass as well with the increase in caloric expenditure.

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