So after a long run of erging, the great maestro has decided it is time for me to bulk up once again with a bit of lean muscle. My regieme has now changed to 3 main sessions in the week with 2 light support days. The programme runs as follows and you can also see my progressions over the first two weeks.
The goal is to keep my protein intake high and carbohydrate to support the level of training.
Monday
Warm Up - 7 Min Cycle
Lower Body Mobility Work – Overs and Unders (2 x 8) Step Overs (2 x8)
Leg Press
Week 1
2 w/u sets of 15 reps. 50kg + 80kg
5 sets of 12 reps - @ 150kg`
Week 2
2 w/u sets of 15 reps. @80kg
5 sets of 12 reps - @ 180kg`
Reverse Lunges
Week 1
3 sets of 8 reps each side – Done with 15kg Each hand
Week 2
3 sets of 8 reps each side – Done with 20kg Each hand
Calf Raises #
Week 1
3 sets of 8 reps (@50kg)
Week 2
3 sets of 8 reps (@100kg)
Standing Ab Pull Downs – 3 sets of 15 reps
Upper Body Mobility Work
Horizontal Band Pull Aparts – 3 x 12’s
Vertical Band Pull Aparts – 3 x 12’s All Completed with Blue Band
Shoulder Dislocates - 3 x 12’s
Swiss Ball Chest Press – (Weight is per hand)
1 w/u sets of 12 reps, 3 sets of 12 reps, 1 set to failure
Week 1
20kg w/u , 3 x 12 @30ks e/s, 16 Reps @30kg
Week 2
32.5kg w/u , 3 x 12 @42.5ks e/s, 13 Reps @42.5kg
Lat Pulldowns (Felt Fucked)
Week 1
4 sets of 15 @70kg
Week 2
4 sets of 15 @ 75kg
Lower Ab Raises – 3 sets of 15 reps
Tuesday18th Nov
Rowing + Sub Maximal Work – 10 x 300m (Sub 60sec pace – range from 55 – 58secs)
1A Bench Press (60kg) – 10 sets of 5 reps - Week 1 No Problem
Week 2 No Problem
1B Barbell Row (60kg) – 10 sets of 5 reps - Week 1 Heavy but got through
Week 2 Much easier
Bridging – 3 sets of 60 seconds Week 1 Took a bit of effort
Week 2 Easy
2A Bicep Work – 10 sets of 5 reps (10RM) - Cable Work
2A Tricep Work – 10 sets of 5 reps (10RM) - Cable Work
Wednesday Warm Up – 7 min Cycle
Upper Body Mobility Work
Horizontal Band Pull Aparts – 3 x 12’s
Vertical Band Pull Aparts – 3 x 12’s All Completed with Blue Band
Shoulder Dislocates - 3 x 12’s
DB Rows – (Simultaneous on both sides in leaning position)
2 w/u sets of 15 reps. 5 sets of 12 reps
2 @ 10kg w/u, 5 x 12 @20kg e/s
Single Arm Rows
Week 2
2 w/u @ 25kg 5 x 12 @ 35kg
Pull Ups – 3 sets of 8 reps
Used Blue Band as still looking after tendonitis in left elbow –
no ill effects. Slow and deliberate
DB Pull Overs – 3 sets of 8 reps
3x 8 @ 35kg
3x 8 @ 40kg
Back Extensions – 3 sets of 15 reps
Lower Body Mobility Work
Leg Extensions – 1 w/u sets of 12 reps, 3 sets of 12 reps, 1 set to failure
20kg w/u, 3 x 12 @ 50kgs, 1 x 16 Failure
30kg w/u, 3 x 12 @ 70kgs, 1 x 16 Failure
Leg Curls – 1 w/u sets of 12 reps, 3 sets of 12 reps, 1 set to failure
20kg w/u, 3 x 12 @ 40kg, 1 x 15 Failure
25kg w/u, 3 x 12 @ 45kg, 1 x 17 Failure
Natural Reverse Hypers – 3 sets of 15 reps
No platform high enough to perform – Any Alternative ??
Just leave it out...no real substitute.
Thursday
Rowing + Flexibility Work 30 mins of flexibility work
20mins @ sub 2 min pace Heart Rate at 130 bpm
20 mins Cycle
Friday
Warm Up - 7 mins Cycle
Lower Body Mobility Work – Overs and Unders (2 x 8) Step Overs (2 x8)
Front Squats – 2 w/u sets of 8 reps. 5 sets of 5 reps
40kg, 60kg, 5 x 5 @ 80kg
DB RDL’s – 3 sets of 8 reps
30kg e/s 30kg e/s 35kg e/s - Can increase
Hi-Lo Woodchoppers – 3 sets of 8 reps each side
3 x 8 e/s @ 45kg
Upper Body Mobility Work
Push Ups – 5 sets of max reps (2 minute between sets)
On Knuckles – 32, 24, 22,17, 16
Inverted Rows – 5 sets of max reps (2 minute between sets)
20, 14, 12, 10, 10
Lo-Hi Woodchoppers – 3 sets of 8 reps each side
3 x 8 e/s @ 45kg
Saturday
Recovery
Sunday
Recovery
