Monday 30th Sept 2013 - Microcycle 1 week 2 day1

75% of 1RM (approx)

Box Squats (smith) - 1st set: 125kg-10reps, 2nd set: 130kg-10reps, 3rd set: 130kg-10reps then rest pause for 1 rep.

Bench Press (Barbell) - 1st set: 80kg-9reps, 2nd set: 80kg-10reps, 3rd set: 75kg-10reps then rest pause for 3 reps.

Bent Over Rows (barbell) - 1st set: 80kg-10reps, 2nd set: 80kg-10reps, 3rd set: 80kg-10reps then rest pause for 5 reps.

Snatch Grip Deadlifts - 1st set: 93kg-10reps, 2nd set: 93kg-8reps, 3rd set: 93kg-5reps then rest pause for 1 rep.

Military Press (smith) - 1st set: 50kg-10reps, 2nd set: 50kg-10reps, 3rd set: 50kg-10reps then rest pause for 3 reps.

Hack Squat - 1st set: 60kg-10reps, 2nd set: 60kg-10reps, 3rd set: 60kg-10reps then rest pause for 4 reps.

Friday 27/09/2013 - Microcycle 1 - Week 1 Day 3 
65% of 1RM (appx)

1. Squats (below parallel) - set1: 80kg-12reps, set2: 75kg-12reps, set3: 75kg-12reps then 4 reps rest pause.

2. Military Press (smith) - set1: 50kg-12reps, set2: 45kg-12reps, set3:45kg-12reps then 3 reps after rest pause.

3. Barbell TBar Rows - set1: 80kg-12reps, set2: 80kg-12reps, set3: 80kg-12reps then 4 reps after rest pause.

4. Decline Db Bench Press - 60kg(30kg dumbbells)-12reps, set2: 60kg-12reps, set3: 55kg-12reps then 10 strict chest to floor pushups with no rest.

5. Defecit Deadlift - set1: 100kg-12reps, set2: 90kg-12reps, set3:90kg-12reps.

6. Hamstring Curls - set1: 100lbs-12reps, set2: 100lbs-12reps, set3:95lbs-12reps then 5 reps after rest pause.

Cardio session tuesday 24th September

1 mile jog to warm up and then 10x 20 sec hill sprints with 40 secs rest. Cool down

Weights Session - Wednesday 25th Sept  - Week 1 day 2 microcycle - (Rep range 12-15)
65% of 1RM appx

Warm up - 2 sets air squats 12 reps, 1 set deadlifts 60kg 8 reps, 1 set deadlifts at 80kg 8 reps.

1. Deadlifts - 1st set: 110kg-12 reps, 2nd set: 110kg-12 reps, 120kg 12 reps then rest pause (15 secs) for further 3 reps.

2. Incline Bench Barbell- 1st set: 70kg -12reps, 2nd set:65kg -12 reps, 3rd set: 60kg -12 reps then rest pause (15 secs) for 3 more reps.

3. Bent over high pulls (barbell)- 1st set:50kg -12reps, 2nd set: 50kg -12 reps, 3rd set: 50kg -12reps then rest pause for another 5 reps.

4. Arnold Press (Dumbbells) - 1st set: 30kg (15ps) -12 reps, 2nd set: 35kg (17.5kg ps) -12 reps, 3rd set: 35kg (17.5kg ps) -12 reps then rest pause for another 4 reps.

5. Close grip reverse pulldowns - 1st set: 55kg -12reps, 2nd set: 50kg-12reps, 3rd set:50kg 12 reps then rest pause for another3 reps.

6. Smith machine squats - 1st set: 60kg for 12reps, 2nd set: 60kg for 12reps, 3rd set: 60kg for 12 reps then rest pause for another 5 reps. ****Struggled with this last exercise, hence the super light weight, really tired!

Day 1 - Microcycle 1 (12-15 rep range) - Monday 23/9/13

 

Warm up 2 sets air squats and 2 sets of smith machine box squats @ 60KG

Session 65% of 1RM approx

1. Box Squats - close feet  (4 sets )  1st set 80kg 12 reps (easy), 2nd 100kg 12 reps still easy, 3rd 110kg 12 reps (perfect), 4th set 110kg 12 reps then rest pause and 5 more reps.

2. Barbell Bench Press (3sets) 1st set 75kg 12 reps (hard), 2nd 70kg 12reps (hard), 65kg 12 reps then rest pause for 3 more reps.

3. Bent Over Barbell Rows (3sets) 1st set 70kg 12 reps, 2nd 70Kg 12 reps, 3rd 70kg 12 reps.

4. Barbell Military Press (3sets strict) 1st set 40kg 12 reps, 2nd 40kg 12 reps, 3rd 40kg 12 reps.

5. Snatch Grip Deadlift (3 sets) 1st set 70kg 12 reps, 2nd 75kg 12 reps, 3rd 80kg 12 reps then rest pause for another 3 reps.

6. Hack Squat (3sets) 1st set 50kg 12 reps, 2nd 50kg 12 reps, 3rd 50kg 12 reps then rest pause for another 4 reps.

Ive been back training now for aprox 12 weeks since having a complete lay off for 18 months due to illness. In the last 12 weeks I have managed to get down to 12.5% bodyfat from approx 20%. I have lost a stone in weight, had impressive strength gains and increase in muscle mass in this time. Losing fat and gaining muscle was something I had accomplished before getting as low as 6-8% at times but with a much higher impact on my body due to higher volume training while following a harder restricted diet which was let me tell you no FUN AT ALL! This time following a different approach I have found it easier to obtain results, in a shorter time and at lower impact to my body and with a more lenient eating plan. I was completely de-conditioned and in terrible physical shape when I started back but over the weeks I slowly got back to where I was before I took ill and even progressed beyond that stage.

My main training has consisted of 3 full body strength/weight training days and 2-3 conditioning days. The strength days use mainly compound moves with the main foundation moves (e.g. squat, deadlift, bench, military press and rows) all following a reverse pyramid structure. The conditioning days have incorporated mostly high intensity barbell complexes to help burn fat. I used to be a keen runner, running anywhere from 5-6 days a week before my illness, but now I dont miss running at all. The barbell complexes have trimmed the fat quicker and they are much more challenging and fun to do than systematically pounding yourself into the pavement or the treadmill. I have done no cardio at all since returning from illness and last week as part of my course I undertook running challenges for the first time. I completed the sessions with ease holding my own against the others who run a few times a week as part of their program. Only noticeable side effect was sore calves for a few days but otherwise I performed comfortably like i was a regular runner.

My diet? Not really a diet at all I'd say but just more structured in terms of eating times with unprocessed food being the main components of my food intake. I still have the odd take away dinner etc but mostly its lean meats, good carbs, healthy fats and a few clever whey protein recipes in the form of protein cakes and protein truffles to keep me sane. The main difference this time around is i follow a strict eating window, eating all my calories within an 8 hour period. Out with this window I drink only water. I eat from approx 12 noon until 8pm, and nothing after until I break my fast at 12noon the following day. This is intermittent fasting (IF) and it works like nothing else I have tried before. I follow this 5-6 days a week while manipulating carbs and fats over my training days. Heavy lifting days less fats/higher carbs, conditioning days higher fat/lower carbs while protein is retained fairly high through all days.

Starting on monday I am following a 12 week periodisation plan with 3 mesocycle 4 microcycle routine to switch things up and accelerate strength and hypertrophy. I will have 2 clients doing this also although their routines will be modified to suit their goals and abilities. Weekly progress will be posted here with full routines etc for the curious to have a look at. My weight at the moment is 79kg with 12.5% bodyfat.

Back Squat at 90 kg (198lbs) top and 80kg (176lbs) below. This is below parallel which will recruit more activation of the glutes. Reps are strict with no bouncing off of the bottom of the movement. All big compound moves I am currently doing are in reverse pyramid mode (as recommended by Martin Berkhan of lean gains) of 3 sets with heaviest weights lifted first and additional sets performed with descending weight and increased reps. This ensures heaviest weight lifted first unfatigued and allows for maximal poundage to be lifted with good form. 3 rep ranges are covered 3-5, 6-8 and 8-10 reps.
       It should be noted that the programme I am following a the moment is not for maximum hypertrophy at the expense of conditioning. It is actually structured to build muscle and strip fat at the same time with 3 heavy days and 2-3 metabolic conditioning days. I have dropped from approx 20% body fat in 12 weeks to single digit body fat but hope over the next 4-6 weeks to hit 6% through programme and nutrition manipulation.