Thursday, December 29, 2011

The Plan for Kicking off 2012 - Rev 01

Well been kicking around some programming ideas to kick of 2012. I gave a good crack at the biofeedback method for a few months this year as well. I got decent results but I really have a hard time not having my workout laid out ahead of me, at least roughly. I'll still test movements for some variations and such and excessive effort but as far as general movements, reps and sets I'll have a bit of a guideline.

Right now my biggest influences in how I set this up are Anthony Ditillo and Jamie Lewis. Google them and but their books. They're well worth the couple of bucks. Ditillo's can be bought through Bill Hinburn's site as hard copies and Jamie's through his Chaos and Pain site as an e-book.

The main jist is heavy work, do movements at least twice a week and work the hell out of the upper back.

Monday
1a) Front Squat - Medium
1 x 5 @ 50%
5 x 5-7 @ 70-80%

1b) Saxon Pulls - Heavy
1 x 5 @ 50%
1-2 x 3-5 @ 75%
5-10 x 1 @ 90-95%
1-2 x Max @ 60-70%

2) Rows


Tuesday
1) Seated BTN Press - Heavy
Either the singles method above or 5-10 triples

2) Bench Press - Medium
As Above

3) 18" Rack Pulls or Regular Pulls - Heavy
Either the singles method above or 5-10 triples

4) Hammer Curls


Wednesday
High Pulls, Cheat Curls, Abs, Skull Crushers, Neck, Whatever.


Thursday
1a) Back Squat - Oly Bar - Heavy
Either the singles method above or 5-10 triples

1b) Saxon Pulls - Medium
As above.

2) Rows


Friday
1) Seated BTN Press - Medium
1 x 5 @ 50%
5 x 5-7 @ 70-80%

2) Bench Press - Heavy
Either the singles method above or 5-10 triples

3) Shrugs - Heavy
5-10 triples

4) Reverse Curl


Saturday
High Pulls, Cheat Curls, Abs, Skull Crushers, Neck, Whatever.


Bend whenever I feel like it.