back to athletics
I just can't do this bodybuilding thing for long, even when I'm following the much loved 5-3-1 template. I just don't feel like body part splits get me enough systemic work. Sure, I get local fatigue and some soreness, but it seems my athleticism (speed, mobility, stamina) takes a hit while developing more muscle.
So I'm back to what I love - whole body training, with a twist.
I'm following the classic A-B-A, B-A-B framework, but applying what I've learned about linear progression (i.e. periodization), with just enough variety to ensure balanced progress for the long term.
Instead of 2 training sessions, I have 4: A1, B1, A2, and B2.
A1 and A2 workouts follow this format:
B1 and B2 workouts follow this format:
Saturday, now that my wife no longer works them, will be devoted to outdoor play once again!!
Reminder of strength goals:
So I'm back to what I love - whole body training, with a twist.
I'm following the classic A-B-A, B-A-B framework, but applying what I've learned about linear progression (i.e. periodization), with just enough variety to ensure balanced progress for the long term.
Instead of 2 training sessions, I have 4: A1, B1, A2, and B2.
A1 and A2 workouts follow this format:
- cardio warm-up
- rotational abs
- bicep/tricep strength super-set
- Horizontal strength push/pull super-set: heavy, linear progression
- Vertical size push/pull super-set: lighter load, higher volume
- Squat strength: heavy, linear progression
- Squat assistance work: lighter load, higher volume
B1 and B2 workouts follow this format:
- cardio warm-up
- frontal abs
- bicep/tricep size super-set
- Vertical strength push/pull super-set: heavy, linear progression
- Horizontal size push/pull super-set: lighter load, higher volume
- Deadlift strength: heavy, linear progression
- Deadlift assistance work: lighter load, higher volume
Saturday, now that my wife no longer works them, will be devoted to outdoor play once again!!
Reminder of strength goals:
- Overhead press: 210 (1x bodyweight)
- Bench press: 315 (1.5x bodyweigt)
- Back Squat: 425 (2x bodyweight)
- Deadlift: 525 (2.5x bodyweight)
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