Is it the Plan or is it me?

One of the two failed.  Either the plan failed, or I failed to execute the plan.  I'm not sure.  What I am sure of is I feel weaker, my shoulders ache all the time, and my conditioning has taken a hit.

To that end, I am ceasing the Mass Made Simple program, and starting back on one of my own plans.  Monday, 14 JAN, was the first break-in workout and I'll post that a little later.  The new plan is a very basic framework.

Week 1:  during this intro week, the weights are light, so my frequency will be higher:
  • Mon:
    - vertical push: heavy/compound
    - vertical push: accessory / endurance
    - vertical pull: heavy/compound
    - vertical pull: accessory / endurance
    - back squat: heavy
    - Bulgarian squat
  • Tue:
    - horizontal push: heavy/compound
    - horizontal push: accessory / endurance
    - horizontal pull: heavy/compound
    - horizontal pull: accessory / endurance
    - deadlift: heavy
    - single leg hyper extensions
  • Thu:
    - vertical push: heavy/compound
    - vertical push: accessory / endurance
    - vertical pull: heavy/compound
    - vertical pull: accessory / endurance
    - back squat: heavy
    - Bulgarian squat
  • Fri:
    - horizontal push: heavy/compound
    - horizontal push: accessory / endurance
    - horizontal pull: heavy/compound
    - horizontal pull: accessory / endurance
    - deadlift: heavy
    - single leg hyper extensions
Weeks 2 - 6:  cutting volume and adding direct arm work:
  •  Mon:
    - vertical push: heavy/compound
    - vertical push: accessory / endurance
    - vertical pull: heavy/compound
    - vertical pull: accessory / endurance
    - back squat: heavy
    - Bulgarian squat
  • Wed:
    - core stabilization
    - bicep / tricep superset:  10 x 10
  • Fri:
    - horizontal push: heavy/compound
    - horizontal push: accessory / endurance
    - horizontal pull: heavy/compound
    - horizontal pull: accessory / endurance
    - deadlift: heavy
    - single leg hyper extensions



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