Next step

Discussion in 'Training Forum' started by u2pride, Nov 9, 2018.

  1. u2pride

    u2pride Member

    Hi all!

    I'm finishing Meadows Creeping Death 2 (week 11) and planning an U/L split with moderate volume, high intensity and high frequency.

    The goal is to do 8 weeks focus on strenght with compound movements.

    Intensity:

    Week 1 70%

    Week 2 75%

    Week 3 80%

    Week 4 85%

    Week 5 Deload 50%

    Week 6 as week 1 and so on...

    Lower Quads Focus

    Squat 4x6

    Leg Press 3x8

    Leg Extension 3x10

    Seated Leg Curl 3x10

    Seated Calf Press 4x12

    Lateral Raise 3x12

    Upper Chest Focus

    Incline Bench Press 4x6

    Lat Pulldown 3x10

    Dumbbell Bench Press 4x8

    Pulley 3x10

    Rear Delt Raise 3x12

    Triceps Pushdown 3x12

    Hammer Curl 4x8

    Lower Hamstrings Focus

    Deadlift 4x6

    RDL 4x8

    Standing Leg Curl 3x10

    Front Squat 3x10

    Standing Calf Press 4x12

    Lateral Raise 3x12

    Upper Back Focus

    Chin Up 4x6

    Incline Dumbbell Press 4x10

    Barbell Row 4x8

    Smith Machine Overhead Press 4x8

    Rear Delt Raise 3x12

    Barbell Curl 3x12

    Close Grip Bench Press 4x8



    What did you think? Advise?

    Thanks!
     
  2. u2pride

    u2pride Member

    Bump!
     
  3. Mac11wildcat

    Mac11wildcat Member

    What is the overall goal for this? Is it strength? Size? “Powerbuilding”?
     
  4. u2pride

    u2pride Member

    8 weeks with focus on strenght (maybe I could use Wendler for main lifts).

    Thanks Mac11wildcat
     
  5. Mac11wildcat

    Mac11wildcat Member

    Think you’ve got all your bases covered. Wouldn’t be afraid to dip into the 2-4 rep range occasionally but think you’ll definitely get strength out of this.

    What’s your rest scheme as far as off days and rest between sets?
     
  6. u2pride

    u2pride Member

    My weekly schema should be:

    Lower
    Upper
    Rest (Cardio 20' Liss)
    Lower
    Rest (Cardio 20' Liss)
    Upper
    Rest

    Workout rest should be:
    3' on first main lifts
    90" secondary lifts
    1' biceps, triceps and calves

    Do you think that Wendler 5/3/1 should be a waste of time?

    Thanks
     
  7. Mac11wildcat

    Mac11wildcat Member

    I’ve heard mixed things. I started workouts with 5x5 for a while and loved it. I think what you have above will definitely net strength gains. If you’re not trying to absolutely maximize (like a power lifting protocol) then i wouldn’t worry; go smash the weights and hve funwith it.
     
    u2pride likes this.
  8. u2pride

    u2pride Member

    Hi Mac,

    I have rearranged a little bit with less volume:

    Lower Quad Focus
    Squat 3x6
    RDL 3x8
    Lunge 3x12
    Seated Leg Curl 3x10
    Seated Calf Press 4x12
    Lateral Raise 3x12

    Upper Chest Focus
    Incline Bench Press 3x6
    Lat Machine 3x10
    DB Bench Press 3x8
    Pulley 3x10
    Rear Delt Raise 3x12
    Triceps Pushdown 3x10
    Hammer Curl 3x8

    Lower Ham Focus
    Deadlift 3x6
    Leg Press 3x8
    Standing Leg Curl 3x10
    Front Squat 3x10
    Standing Calf Press 4x12
    Lateral Raise 3x12

    Upper Back Focus
    Chin Up 3x6
    Incline DB Press 3x10
    BB Row 3x8
    OHP 3x8
    Rear Delt Raise 3x12
    BB Curl 3x12
    CGBP 3x8

    In this way I can increase volume with more room.

    What did you think?