2014 training plan ready to go!

I have 9 more sessions with the personal trainer.  It's been fun to do a mix of "functional" training and bodybuilding, but I'm ready to get back to meat and potatoes lifting, along with kettlebell work for conditioning and Highland Games-specific training.

 2014 Training Blocks:

Phase I:  Volume
  • 10 weeks duration (4wks, 1 down week, 4wks, 1 down week)
  • Mon:  chest (10x10); biceps (10x5)
  • Tue: Charles Staley's Stack-10 plan
  • Wed:  Cardio only
  • Thu: back (10x10); triceps (10x5)
  • Fri: Off
  • Sat:  HG training or playing outside

Phase II: Conditioning
  • 6 weeks (no down weeks)
  • Dan John's 10,000 Swings plan
  • Mon:  Swings & press
  • Tue: Swings and legs
  • Wed: Off
  • Thu: Swings and pull
  • Fri: Off
  • Sat: HG / play

 Phase III:  5-3-1 Rest Pause plan
  • 8 weeks (3wks, 1 down week, 3wks, 1 down week)
  • Mon: squat and bench
  • Tue:  Fat Loss Circuits
  • Wed: Off
  • Thu: Deadlift and press
  • Fri: Fat Loss Circuits
  • Sat: Off
That's 24 weeks of programing to get my size and strength back.  After all this, I may have to jump to Beyond 5-3-1 for the rest of the year.

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