Yeah I agree with you that it has been rough so far especially squatting and pulling. It just seems like it's alittle rougher on your body and takes longer to recover from than training in gear. I think also with me doing this higher volume on my main lifts has been especially taxing but oh well like you said it has to be done and it's the price we have to pay in order to get to the top.
Do you have a certain plan that you are following right now for your training?? Just curious..
Oh yeah! That's exactly how I feel. You get to handle HALF the weight, but it takes TWICE as long to recover. What's the deal with that? haha
But to answer the question, here is the plan I'm following:
SQUATWeek 12 – DE ~ 50 % + 4 chains x 8 x 2
Week 11 – ME ~ 100 % x 1 x 1, 70 % x 3 x 5
Week 10 – DE ~ 55 % + 4 chains x 8 x 2
Week 9 – ME ~ 100 % x 1 x 1, 75 % x 2 x 5
Week 8 – DE ~ 60 % + 4 chains x 8 x 2
Week 7 – ME ~ 100 % x 1 x 1, 80 % x 3 x 3
Week 6 – DE ~ 50 % + GREEN-bands x 8 x 2
Week 5 – ME ~ 100 % x 1 x 1, 85 % x 2 x 3
Week 4 – DE ~ 55 % + GREEN-bands x 8 x 2
Week 3 – ME ~ 100 % x 1 x 1, 90 % x 2 x 1
Week 2 – DE ~ 60 % + GREEN-bands x 8 x 2
Week 1 – ME ~ Gear Work / Test Day
* For Max Effort work, I'm gonna pick from this list until I've done each of them once by the end of the cycle:
14" Box w/ SSB
14" Box w/ GCB
14" Box w/ Bow Bar
Chains Squats @ Parallel
Reverse-Bands w/ NO Box
DEADLIFTWeek 12 – DE ~ 60 % + 2 chains x 8 x 1
Week 11 – ME ~ 100 % x 1 x 1, 70 % x 3 x 5
Week 10 – DE ~ 65 % + 2 chains x 8 x 1
Week 9 – ME ~ 100 % x 1 x 1, 75 % x 2 x 5
Week 8 – DE ~ 70 % + 2 chains x 8 x 1
Week 7 – ME ~ 100 % x 1 x 1, 80 % x 3 x 3
Week 6 – DE ~ 60 % + Mini-bands x 8 x 1
Week 5 – ME ~ 100 % x 1 x 1, 85 % x 2 x 3
Week 4 – DE ~ 65 % + Mini-bands x 8 x 1
Week 3 – ME ~ 100 % x 1 x 1, 90 % x 2 x 1
Week 2 – DE ~ 70 % + Mini-bands x 8 x 1
Week 1 – ME ~ Gear Work / Test Day
* For Max Effort, choose one of the following:
4” Blocks
6” Blocks
Reverse BLUE-bands
GM w/ GCB
Conv. Rack Pulls
BENCH PRESSWeek 12 – DE ~ 50 % + 2 chains x 9 x 3
Week 11 – ME ~ 100 % x 1 x 1, 70 % x 3 x 5
Week 10 – DE ~ 55 % + 2 chains x 9 x 3
Week 9 – ME ~ 100 % x 1 x 1, 75 % x 2 x 5
Week 8 – DE ~ 60 % + 2 chains x 9 x 3
Week 7 – ME ~ 100 % x 1 x 1, 80 % x 3 x 3
Week 6 – DE ~ 45 % + Mini-bands x 9 x 3
Week 5 – ME ~ 100 % x 1 x 1, 85 % x 2 x 3
Week 4 – DE ~ 50 % + Mini-bands x 9 x 3
Week 3 – ME ~ 100 % x 1 x 1, 90 % x 2 x 1
Week 2 – DE ~ 55 % + Mini-bands x 9 x 3
Week 1 – ME ~ Shirt Work / Test Day
* For Max Effort, choose one of the following:
2-Board
3-Board
Floor Press
Reverse BLUE-bands
FOAM-Board
The template I've come up with is this:
Saturday - SQ + DLSquat - ME or DE
Deadlift - ME or DE
Posterior Chain - GHR or 45* Back Raise x 4-6 sets x 6-8 reps
Abs - 4 sets x 8-12 reps, as heavy as possible
Sunday - BENCH PRESSBench Press - ME or DE
RE Press - Military or Floor Press on ME Weeks for 3 sets x 5 reps
Dumbell Presses on DE weeks for 3 sets x 10-15 reps
Lats - focus on HEAVY Pulldowns and Rows in the 8-10 rep range
Rear Delts/Traps/Upper Back - High Rep/volume work, done by feel
* I'm also using my Pinky-Grip for ALL pressing movements.
Tuesday - Lower Body AssistanceI always try to do atleast 2 different exercises for the Hamstrings, Lower Back, and Abs. Everything is done with 8+ reps. If I'm feeling really froggy, I may throw in some quads and calves at the end...
Wednesday - Upper Body AssistanceBasically just a bodybuilding type day for the Triceps, Biceps, and Delts. 2-3 exercises for each done in the 8-12 rep range. Only rule is NO PRESSING... Extensions, Pushdowns, Curls, Raises, and Rotator work only.
