Extended block training

I'm sticking to my guns and just working ONE FREAKING PLAN, with much less hoping around. Block Training is just another way to talk about periodization.  I'm in Phase2, block 1.

Each block is built on 4 separate workouts:

  • Push 1
    • vertical bilateral
    • horizontal unilateral
    • Flat bench fly (fixing my hollow chest)
    • triceps bilateral
    • quad dominant unilateral
    • MetCon (just treadmill intervals for Block 1)
  • Pull 1
    • vertical bilateral
    • horizontal unilateral
    • Biceps bilateral
    • Brachialis unilateral
    • Hinge / Hip:  Strictly deadlift!!!
    • MetCon (just treadmill intervals for Block 1)
  • Push 2
    • vertical unilateral
    • horizontal bilateral
    • Flat bench fly (fixing my hollow chest)
    • triceps unilateral
    • quad dominant bilateral (Bulgarian squats.  I HATE these.  I must do these.)
    • MetCon (just treadmill intervals for Block 1)
  • Pull 2
    • vertical unilateral
    • horizontal bilateral
    • Biceps unilateral
    • Brachialis bilateral
    • Squats.   No reason to ever NOT squat
    • MetCon (just treadmill intervals for Block 1)
I just completed the first cycle, which is once through all 4 workouts.  Here are the results.

Monday 2MAR2015

  1. Overhead press: 85x12,12,8,8 (same weight next cycle)
  2. Incline dumbbell press: 50x12,12,12 (move up to  55 next cycle)
  3. Flat bench fly: 20x10,10,10
  4. Rope grip pressdown dropset: 70x10-60x10-50x10; 70x10-60x5-50x4 (same weight next cycle)
  5. Front squat: 115x12;  125x12, 12 (3x12 @135 next cycle)
  6. 5 rounds of treadmill at 5 degree incline
    1. 1min run: 5.0mph
    2. 2min walk: 3.0mph
Tuesday 3MAR2015
  1. 8 rounds of treadmill at 5 degree incline
    1. 1min run: 5.0mph
    2. 2min walk: 3.0mph
Wednesday 4MAR2015
  1. V-grip pulldown: 120x12; 135x12,12,12 (150 next cycle)
  2. 1-arm Hammer Strength row: 70x12/12; 80x12/12; 85x12/12 (90# all three sets next cycle)
  3. EZ-bar preacher curl: 55x12,12; 60x12 (60# all three sets next cycle)
  4. Alternating hammer curl dropset: 30x10-25x7-20x7; 30x10-25x5-20x7 (same weight next cycle)
  5. Deadlift: 205x12,12,12 (215 next cycle)
  6. 5 rounds of treadmill at 5degree incline:
    1. 1min jog @ 5.1mph
    2. 2min walk @ 3,0mph
Thursday 5MAR2015
  1. 8 rounds of treadmill at 5degree incline:
    1. 1min jog @ 5.2mph
    2. 2min walk @ 3,0mph
Friday 6MAR2015
  1. Alternating Arnold press: 25x12; 30x12,12 (35# all three sets next cycle)
  2. Close grip bench press: 105x12,12,12,12 (115# all three sets next cycle)
  3. flat bench fly: 20 x 12,12,12 (22.5# next cycle)
  4. Reverse grip 1-arm pushdown: 50x10-40x10-30x10; 50x10-40x7-30x7 (same weight next cycle)
  5. Bulgarian squat: BW x 12/12; 25x12/12; 35x12/12 (30#, 40#, 40# next cycle)
  6. 5 rounds of treadmill at 5degree incline:
    1. 1min jog @ 5.4mph
    2. 2min walk @ 3.0mph
Sunday 7MAR2015 (a day early, but whatever)
  1. Clean 135x1,1,1,1,1; 1555x1,1,1,1,1
  2. 1-arm Hammer Strength pulldown:  85x12/12,12/12, 12/12 (90# next cycle)
  3. Supine grip bent row: 95x12,12,12,12 (105# next cycle)
  4. Alternating dumbbell curl: 30x12,12,8 (same weight next cycle)
  5. EZ-bar reverse curl dropset: 45x10-35x10-25x10; 45x10-35x10-25x10 (50-40-30 next cycle)
  6. skipped run because cleans zapped me
Monday 9MAR2015
  1. 8 rounds of treadmill at 5degree incline:
    1. 1min jog @ 5.6ph
    2. 2min walk @ 3,0mph

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