The comeback: Week 1
I've been working out on and off the last 2 years while I was dealing with some personal issues, but now I'm ready to get back to training. The training cycles I will be posting are my personal ones and I don't recommend that anyone tries them. I train all my clients with a version of conjugate training. However, I train in a different way. The programs I make for myself are not optimal and won't lead to optimal strength gains. I just do them because that's how I like to train. below I'll be posting what I'm going to do this week and will attach links to my YouTube channel.
Day 1:
Gpp (General Physical Preparedness):
hamstring curls 3x20s
lower back hyper extensions 3x20s
single leg leg press 3x20s
lat pull downs 3x20s
Main sets:
comp squat build to heaviest single possible
hack squat 5 sets to failure. starting with one plate and increasing the weight each set
Accessories:
hamstring curls 3 sets to failure
leg extensions 3 sets to failure adductor machine
abduction machine 3 sets to failure
adduction machine 3 sets to failure
tibia raises 3 sets to failure
Day 2:
gpp (General Physical Preparedness):
lat pull downs 3x20s
face pulls 3x20s
one arm tricep pull downs 3x20s
chest flies 3x20s
main sets:
comp bench build to heaviest single possible
incline 4x4s
accessories:
dumbbell pullover 3 sets to failure
chest flies 3 sets to failure adductor machine
push ups 3 sets to failure
machine dumbbell press burnout 3 sets to failure
day 3:
gpp (General Physical Preparedness):
lat pull downs 3x20s
hamstring curls 3x20s
reverse hyper 3x20s
deadlift progression 3x20s (I will add a video to this later)
main sets:
comp deadlift build to heaviest single possible
rdls 4 sets to failure
accessories:
pull ups 3 sets to failure
barbell rows 3 sets to failure adductor machine
lat pull downs 3 sets to failure
straight arm pull downs 3 sets to failure
machine rows 3 sets to failure
day 4:
gpp (General Physical Preparedness):
lat pull downs 3x20s
face pulls 3x20s
hamstring curls 3x20s
single leg leg press 3x20s
main sets:
Barbell shoulder press: build up to heavy set of 4 then heavy single
Narrow squat: build up to heavy single
accessories:
lateral raises 3 sets to failure
front raises 3 sets to failure
face pulls 3 sets to failure
Dumbbell shrugs 3 sets to failure
day 5:
Gpp (General Physical Preparedness):
Dumbbell bench 3x20s
Skull crushers 3x20s
Dumbbell bicep curls 3x20s
Lat pull downs 3x20s
Main sets:
Close grip bench: Build up to heavy single
225 for reps
Dips 3 sets to failure
Chin ups 3 sets to failure
Accessories:
Skull crushers 3 sets to failure
Tricep pull downs 3 sets to failure
Overhead tricep extensions 3 sets to failure
Dumbbell bicep curls 3 sets to failure
Hammer curls 3 sets to failure
Easy bar bicep curls 3 sets to failure
Day 6:
Gpp (General Physical Preparedness):
Hamstring curls 3x20s
Lat pull downs 3x20s
Reverse hyper 3x20s
Deadlift progression 3x20s (I will add a video to this later)
Main sets:
Deficit deadlifts: build up to heavy single
Rdls 4 sets to failure
Accessories:
Pull troughs 3 sets to failure
Hip flexion and extensions with bands 3 sets to failure (i will add a video for this movement later)
Lower back hyper extensions 3 sets to failure
Calves 5 sets to failure