Tuesday 29/10/13 Conditioning Session Stair Sprints

5 min jog to warm up then 10 x stair sprints. Each sprint has 93 stairs giving a total of 930 stairs climbed during the sprint session. 5 min jog home to cool down. Total run time 35 mins.

End of Phase 1 - Results and Thoughts

Thats the first week in phase 2 completed which allows me to analyse the numbers and review how successful the first stage of the program has been on myself. Looking at the figures all my lifts have increased except 1. Incline Barbell Bench appears to not have improved. I will look at this on a weekly basis to see if there is improvement and if there is none by the end of week 4 I will alter program to try and obtain some gains with this lift. My other lifts have improved between 7% - a massive 30% which proves the program is working. Happy with the strength gains but think i need to manipulate my diet and conditioning a bit to promote more muscle growth as well as fat loss. Fat % seems to be hovering round the 11-12% mark and I am hoping to get this below 10% for end of week 4, giving me 3 weeks to achieve this. Ill try looking at my diet and being a bit tighter with that while using more focussed conditioning work to try break through this little plateau. My diet is good but may need to eat a bit less on conditioning days and eat more on my heavy lifting days. I have gained 4 pounds in the past month which suggests muscle mass gain as my fat % has not increased at all. I have done zero ab work on this program and will start incorporating some to try and condition my core more and aid improvement on my big lifts. Overall happy with the results but there is still room for improvement.   

Saturday 26/10/13 Supportive Hypertrophy Arms & Traps Session And Cardio

Warm up - some light sets of arm exercises

Alternate dumbbell curls - set1: 22.5kg x 7 reps then 17.5kg x 4 reps, set2: 22.5kg x 7 reps then 17.5kg x 4 reps, set3: 22.5kg x 6 reps then 17.5kg x 4 reps.

Close Grip Barbell Bench Press - set1: 75kg x 7 reps, set2: 75kg x 7 reps then 60kg x 6 reps, set3: 75kg x 7 reps then 60kg x 6 reps.

Face Pulls - set1: 20kg x 8 reps, set2: 20kg x 8 reps, set3: 20kg x 8 reps.

EZ Curls - set1: 45kg x 8 reps, set2: 45kg x 8 reps, set3: 45kg x 8 reps.

EZ Skull Crushers - set1: 45kg x 8 reps, set2: 45kg x 8 reps, set3: 45kg x 8 reps.

Barbell High Pulls -  set1: 80kg x 8 reps, set2: 70kg x 8 reps, set3: 70kg x 8 reps.

Cable Incline Curls - set1: 50lbs + 15kg x 5 reps then 50lbs for 5 reps, set2: 50lbs x 10 reps, set3: 50lbs x 9 reps.

Tricep Rope Extension - set1: 50lbs + 15kg x 6 reps then 50lbs for 6 reps, set2: 50lbs x 9 reps, set3: 50lbs x 10 reps.

Barbell Shrugs - set1: 100kg x 8 reps, set2: 100kg x 8 reps, set3: 100kg x 8 reps.

20 minute hill run to close off days training.

Microcycle 2 week 1 Completed Program Card

Thursday 24/10/13 - Conditioning Session

Warm up - Jog 8 mins, then 10 mins fartlek session.

10 x hill sprints with each effort having 5 burpees directly before the sprint (total burpees 50).

Total Workout time 34:30

Tuesday 22/10/13 - Conditioning Session

3 mile run (time 21:00) then 5 rounds barbell complex. 

Beast Complex: muscle Press, push press, back squat, step ups, bent over rows.

All rounds done with 45kg

Round 1 - 7 reps = 7x5x45= 1575kg

Round 2 - 7 reps = 7x5x45= 1575kg

Round 3 - 7 reps = 7x5x45= 1575kg

Round 4 - 5 reps = 5x5x45= 1125kg

Round 5 - 5 reps = 5x5x45= 1125kg

total weight = 6975kg

Completed Program Cards Weeks 3 & 4/Review of Progress

Bodyfat has dropped over phase 1 while strength and muscle mass have increased. In week 4 there were 2 interval running sessions and 1 barbell complex conditioning session to further stimulate fat loss. Still following the IF eating plan most days of the week (16-8hr model) but trying to eat more on strength days during the 8 hour eating window to promote more muscle growth. Phase 2 starts next week where I will return back to the 65% 1RM 12 rep range training scheme. After week 1 of phase 2 (microcycle 2) I will review progress of strength etc.

Saturday 19/10/13 (pm) - Hypertrophy supplementary session (arms and traps)

Light warm up performed to get muscles ready for heavy lifts.

Alternate Dumbbell Curls -set1: 22.5kg db's x 6 reps, set2: 20kg db's x 8 reps, set3: 20kg db's x 8 reps.

Close Grip Barbell Bench Press - set1: 70kg x 8 reps, set2: 75kg x 8 reps, set3: 75kg x 7 reps.

EZ Bar Curls - set1: 45kg x 8 reps, set2: 45kg x 8 reps, set3: 45kg x 8 reps.

EZ Bar Skull Crushers - set1: 45kg x 8 reps, set2: 45kg x 8 reps, set3: 45kg x 8 reps.

Incline Cable Curls - set1: 50lbs + 15kg x 5 reps, set2: 50lbs + 10kg x 9 reps, set3: 50lbs + 10kg x 8 reps.

Rope Cable Extensions -  set1: 50lbs + 10kg x 10 reps, set2: 50lbs + 10kg x 10 reps, set3: 50lbs + 10kg x 10 reps.

Barbell High Pulls - set1: 65kg x 8 reps, set2: 65kg x 8 reps, set3: 65kg x 8 reps, set4: 80kg x 8 reps.

Barbell Shrugs - set1: 95kg x 8 reps, set2: 100kg x 8 reps, set3: 100kg x 8 reps.

Standing Calf Machine Shrugs - 4 sets of standing calf machine shoulder shrugs. 

Saturday 19/10/13 - Conditioning session am

12 minute jog then 10 x hill sprints. 10 min jog then 5 x 60m sprints (on flat) and then jog home to cool down. Total run time = 52 minutes.

Friday 18/10/13 - Strength Session - Microcycle 1 week 4 day 3 (87% 1RM)

Warm up - Bar squats unloaded2 sets x 10 reps. Squats 60kg 2 sets x 6 reps.

Back Squats - set1: 95kg x 5 reps, set2: 95kg x 5 reps, set3: 95kg x 5 reps, set4: 95kg x 5 reps, set5: 95kg x 5 reps, dset1: 80kg x 5 reps, dset2: 80kg x 3 reps, dset3: 80kg x 3 reps.

Reverse Barbell Rows - set1: 95kg x 5 reps, set2: 95kg x 5 reps, set3: 95kg x 5 reps, set4: 95kg x 5 reps, set5: 95kg x 5 reps.

Incline Dumbbell Bench - set1: 70kg (35kg ps) x 4 reps, set2: 65kg(32.5kg ps) x 5 reps, set3: 65kg(32.5kg ps) x 5 reps set4: 65kg(32.5kg ps) x 5 reps set5: 65kg(32.5kg ps) x 5 reps dset1: 60kg x 3 reps, dset2: 55kg x 3 reps.

Hamstring Curls - set1: 135lbs x 5 reps, set2: 135lbs x 5 reps, set3: 135lbs x 5 reps, set4: 135lbs x 5 reps, set5: 135lbs x 5 reps, dset1: 120lbs x 3 reps, dset2: 100lbs x 5 reps, dset3: 100lbs x 5 reps.

Barbell Push Press - set1: 60kg x 5 reps, set2: 60kg x 5 reps, set3: 60kg x 5 reps, set4: 60kg x 5 reps, set5: 65kg x 4 reps, dset1: 60kg x1.

Snatch Grip Deadlifts - set1: 110kg x 5 reps, set2: 110kg x 5 reps, set3: 110kg x 5 reps, set4: 110kg x 5 reps, set5: 110kg x 5 reps.

Conditioning Session Thursday 17/10/13 PM

5 x Barbell Beast complex which is 5 exercises back to back with no rest 5-8 reps each.

 Barbell Beast Complex

1. Muscle Press

2. Push Press

3. Back Squat

4. Step Ups

5. Bent Over Rows

Round 1 x 8 reps @ 40kg = 1600kg

Round 2 x 7 reps @ 45kg = 1575kg

Round 3-5 x 5 reps @ 50kg = 3 x 1250kg (3750kg)

total beast complex weight = 6925kg

Tri-set Circuit

Deadlift (120kg), Barbell Bench Press (80kg), Squat (80kg)

5,4,3,2,1 - total reps per exerise 15, total weight in circuit = 4200kg

Orlando Deadlift/burpee challenge

10 x burpee then 10 x deadlift @100kg

2 rounds = 2000kg

20 x Barbell Military press @ 40kg = 800kg

Total session weight = 13,925kg

Cardio Conditioning - Thursday 17/10/13 - am

10 minute jog to warm up, 5 hill sprints, 1500m fartlek in 250m efforts at 3 speeds (jog, run, race pace), 5 min jog then 5 x 60m sprints (on the flat) then 6 minute run home. Total run time 38:30 minutes.

Wednesday 16/10/13 - Strength Session - Microcycle 1 week 4 day 2 (87% 1RM) 3-5 reps

Warm up -  Bar squats 2sets x 10 reps, Squats 60kg x 6 reps, 100kg smith squats x 7 reps.

Box Squats (smith) - set1: 130kg x 5 reps, set 2: 135kg x 5 reps, set 3: 135kg x 5 reps, set4: 135kg x 5 reps, set5: 135kg x 5 reps, dset1:120kg x 5reps, dset2: 100kg x 8 reps, dset3: 100kg x 8 reps .

Military Press (dumbbell) - set1: 50kg (25kg ps) x 6 reps, set 2: 55kg (27.5kg ps) x 5 reps, set 3: 55kg x 6 reps, set4: 55kg x 6 reps, set5: 55kg x 5 reps, dset1: 45kg x 5reps, dset2: 40kg x 3 reps, dset3: 40kg x 4 reps .

Wide Grip seated Row - set1: 85kg x 5 reps, set 2: 85kg x 5 reps, set 3: 85kg x 5 reps, set4: 85kg x 5 reps, set5: 85kg x 5 reps, dset1: 75kg x 5reps, dset2: 65kg x 4 reps, dset3: 55kg x 5 reps .

Romanian Deadlift - set1: 100kg x 8 reps, set 2: 110kg x 6 reps, set 3: 120kg x 5 reps, set4: 120kg x 5 reps, set5: 110kg x 5 reps, dset1: 90kg x 5reps, dset2: 90kg x 5 reps.

Decline Bench (dumbbell) - set1: 70kg (35kg ps) x 5 reps, set 2: 70kg x 5 reps, set 3: 75kg (37.5kg ps) x 5 reps, set4: 75kg x 5 reps, set5: 75kg x 5 reps, dset1:60kg x 5reps.

Hack Squat - set1: 75kg x 5 reps, set 2: 75kg x 5 reps, set 3: 75kg x 5 reps, set4: 75kg x 5 reps, set5: 75kg x 5 reps, dset1: 65kg x 4reps, dset2: 55kg x 5 reps, dset3: 50kg x 6 reps.

Monday 14/10/13 Strength session - Microcycle 1 week 4 day 1 (87% 1RM) 3-5 reps

Warm up - Air Squats 2sets x 10 reps, Bar squats 2sets x 8 reps, Deadlifts 70kg x8, 100kg 2sets x 6 .

Deadlifts - set1: 150 kg x FAILED, set 2: 140kg x 2 reps, SCRAPPED!

Bench Press (barbell) - set1: 90 kg x 3 reps, set 2: 95kg x 3 reps, set 3: 90 kg x 3 reps, set4: 90kg x 3 reps, set5: 90kg x 2 reps.

Bent Over Row (barbell) - set1: 90 kg x 8 reps, set 2: 100kg x 6 reps, set 3: 105 kg x 5 reps, set4: 100kg x 6 reps, set5: 100kg x 6 reps.

Push Press - set1: 60 kg x 5 reps, set 2: 65kg x 5 reps, set 3: 65 kg x 5 reps, set4: 60kg x 5 reps, set5: 60kg x 6 reps.

Close Grip Reverse Pulldowns - set1: 70 kg x 6 reps, set 2: 75kg x 5 reps, set 3: 75 kg x 5 reps, set4: 75kg x 5 reps, set5: 75kg x 5 reps.

Leg Press - set1: 230kg x 8 reps, set 2: 250kg x 5 reps, set 3: 250kg x 5 reps, set4: 250kg x 5 reps, set5: 250kg x 5 reps.

Friday 11/10/13 - Strength Day - Microcycle 1 week3 day 3

Warm up - Bar Squats 2sets x 8 reps, 60kg 1 set x 6 reps.

Squats - set1: 90 kg x 7 reps, set 2: 90kg x 7 reps, set 3: 90 kg x 7 reps, set4: 90kg x 7 reps, dset1: 80kg x 6 reps, dset 2: 70kg x 6, dset3: 70kg x 6 reps.

Reverse Grip Bent Over Barbell Rows - set1: 85 kg x 8 reps, set 2: 85kg x 8 reps, set 3: 90 kg x 7 reps, set4: 90kg x 7 reps, dset1: 85kg x 5 reps, dset 2: 75kg x 6, dset3: 75kg x 6 reps.

Incline Bench Press (smith) - set1: 70 kg x 8 reps, set 2: 70kg x 7 reps, set 3: 65 kg x 8 reps, set4: 65kg x 7 reps, dset1: 60kg x 3 reps, dset 2: 50kg x 4, dset3: 50kg x 3 reps.

Hamstring Curls - set1: 125lbs x 7 reps, set 2: 125lbs x 7 reps, set 3: 125lbs x 7 reps, set4: 125lbs x 6 reps, dset1: 115lbs x 5 reps, dset 2: 100lbs x 5, dset3: 100lbs x 4 reps.

Snatch Grip Deadlifts -  set1: 100 kg x 8 reps, set 2: 100kg x 8 reps, set 3: 100 kg x 8 reps, set4: 100kg x 10 reps.

Hack Squat - set1: 65 kg x 8 reps, set 2: 65kg x 8 reps, set 3: 65 kg x 8 reps, set4: 65kg x 8 reps, dset1: 55kg x 5 reps, dset 2: 50kg x 4, dset3: 50kg x 4 reps.

Wednesday 9/10/13 - Strength/Weights Session- Microcycle 1 week3 day2 (80% 1RM)

Warm Up

bar squats (unloaded 20kg) 2 sets of 10. Then box squats on smith 1 set of 60kg x8 then 1 set of 80kg x 8.

Work Sets

Box Squats - set1: 140kg x1(fail) then 130kgx4, set2: 120kg x 8, set 3: 120kg x 8, set 4: 120kg x 8, dset1 - 110kgx5, dset2 - 100 x 5, dset - 100kg x 5.

Military Press (smith) -  set1: 55kg x8, set2: 55kg x 8, set 3: 50kg x 8, set 4: 50kg x 8, dset1 - 45kgx5, dset2 - 40kg x 4, dset - 40kg x 4.

Wide Grip Seated Row -  set1: 65kg x8, set2: 75kg x 8, set 3: 75kg x 8, set 4: 75kg x 8, dset1 - 65kgx5, dset2 - 60kg x 5, dset - 55kg x 5.

Decline Barbell Bench (smith) - set1: 85kg x8, set2: 80kg x 8, set 3: 80kg x 8, set 4: 80kg x 8, dset1 - 70kgx4, dset2 - 65kg x 4, dset - 60kg x 4.

Hack Squat - set1: 65kg x8, set2: 65kg x 8, set 3: 65kg x 8, set 4: 65kg x 8, dset1 - 60kg x3, dset2 - 55kg x 3, dset - 50kg x 3.

Hamstring Curls - set1: 125lbs x8, set2: 125lbs x 8, set 3: 125lbs x 8, set 4: 125lbs x 8, dset1 - 110lbs x4, dset2 - 100lbs x 6, dset - 100lbs x 5. 

Cardio/Conditioning Session

Conditioning Session - Tuesday 8th October

Jog for 8 mins then 12 mins hard fartlek (3speeds, jog, fast, race pace). Then 10 x hill sprints. Total run time = 31:50.

Microcycle 1 week 3 Day 1 (80%1RM)

Strength/Weights Session Monday 7th October 2013 (80%1RM)

Warm up 

                - 6min jog
                - Deadlifts 50kgx8, 80kgx8, 100kgx6

Work Sets

Deadlifts - set1: 140kgx6, set2: 140kgx6, set3:140kgx7, set4:140kgx7 drop1: 100kgx4reps, drop2:100kgx4reps, drop3:100kgx3reps.

Bench (barbell) - set1: 85kgx8, set2: 82.5kgx8, set3: 80kgx7, set4: 80kgx7 drop1: 70kgx3reps, drop2:60kgx4reps, drop3:60kgx3reps.

Bent Over Barbell Row - set1: 90kgx8, set2: 85kgx8, set3: 85kgx7, set4: 85kgx7 drop1: 75kgx4reps, drop2:70kgx4reps, drop3:60kgx5reps.

Close Grip Reverse Pulldowns - set1: 65kgx8, set2: 65kgx8, set3: 65kgx7, set4: 65kgx7 drop1: 60kgx2reps, drop2:55kgx3reps, drop3:50kgx3reps.

Arnold Press (dumbbells) - set1: 45kgx8, set2: 45kgx8, set3: 45kgx7, set4: 45kgx5 drop1: 40kgx2reps, drop2:35kgx5reps.

Leg Press - set1: 215kgx8, set2: 215kgx8, set3: 215kgx8, set4: 215kgx7 drop1: 205kgx5reps, drop2:185kgx5reps.

Microcycle 1 week 2 Programme Card Complete (75% 1RM)

Saturday 5/10/13 PM - Conditioning Session

8mins jog to warm up then 9 minutes fartlek (3speeds jog/recover, fast and race pace). Followed by 10 x hill sprints. Total run time 28:24.

Saturday am - Arms & Traps - Hypertrophy Session

Chin-ups (bodyweight): set1 - 10reps, set 2 - 9reps, set 3 - 8reps.

Alternate Dumbbell Curls: set 1- 22.5kg dbells-6reps, set 2 - 20kg dbells-7 reps, set 3 - 17.5kg dbells-9reps.

Close Grip Bench (barbell): set 1 - 65kg -8 reps, set 2 - 65kg -8reps, set3 - 65kg -8reps.

EZ Bar Curls: set 1- 40kg- 9 reps, set 2- 45kg-7reps, set 3- 45kg-6reps.

Skull Crusher EZ Bar:  set 1- 40kg- 10 reps, set 2- 45kg- 7reps, set 3- 45kg- 7reps.

Barbell High Pulls: set 1- 60kg- 8 reps, set 2- 60kg- 8reps, set 3- 60kg- 8reps.

Cable Incline Curls:  set 1- 50lbs+15kg- 4 reps then 50lbs for 4reps, set 2- 50lbs- 8reps, set 3- 50lbs- 8reps.

Tricep Rope Extension:  set 1- 50lbs- 8 reps, set 2- 50lbs- 8reps, set 3- 50lbs- 8reps.

Barbell Shrugs:  set 1- 90kg- 8 reps, set 2- 90kg- 8reps, set 3- 90kg- 8reps.

Phase 1 - Microcycle 1 - Week 1 Completed

Phase 1 Microcycle 1 Midway Analysis

The first 2 weeks were tough and the weights used appropriate to the rep ranges being covered. To add intensity to the sessions the last set on each exercise had a rest pause (15sec recovery) added to squeeze out a few more reps where possible and further fatigue the muscle. Noticed more muscle soreness (DOMS) than I had been experiencing with my previous 12 week program where i was using a reverse pyramid approach.
  
Weeks 3 and 4 will see the rest pause approach being removed and replaced with a x3 drop set on the last set of every exercise to increase intensity. This along with a switch around and replacement of a few exercises will ensure the body does not adapt too quickly to the training strategy and load etc.

Week 3 will see a workload targeting the 80-85% 1RM range and utilising a 6-8 rep range.

Week 4 will see a workload targeting the 87-93% 1RM range and utilising a 3-5 rep range.

The conditioning component of the program will be ramped up through week 3 and then tapered back for a cardio/conditioning deload week in week 4 when strength training is the priority.

Friday 4/10/13 Weights/Strength Session

 Microcycle 1- Week 2 - Day 3 - Training @ 75% 1RM

Warm up - Squat with unloaded bar (20kg) 2 x 10 reps, Squat 60kg x 8, squat 70kg x 6

Back Squats (below parallel) - set1: 90kg x 8 reps, set2: 85kg x 10 reps, set3: 85kg x 10 reps then rest pause (15 secs) 3 reps.

Barbell Military Press - set1: 50kg x 10 reps, set2: 50kg x 10 reps, set3: 50kg x 10 reps then rest pause (15 secs) failure 0 reps.

Tbar Rows -  95kg x 10 reps, set2: 90kg x 10 reps, set3: 90kg x 10 reps then rest pause (15 secs) for 3 reps.

Decline Bench Barbell (smith) - 80kg x 10 reps, set2: 80kg x 10 reps, set3: 80kg x 10 reps then rest pause (15 secs) for 3 reps.

Leg Press (strict) - 200kg x 10 reps, set2: 200kg x 10 reps, set3: 200kg x 10 reps then rest pause (15 secs) for 4 reps.

Hamstring Curl - 115lbs x 10 reps, set2: 115lbs x 10 reps, set3: 115lbs x 10 reps then rest pause (15 secs) for 2 reps.

Cardio/Conditioning Session Thursday 3rd October 2013 am 

8 min jog with hills, then 20 minutes of fartlek Intervals (3 speeds, jog, fast and sprinting) and cool down to finish.

Wednesday 2/10/13 - Strength/Weights Session

Microcycle 1 - Week 2 day 2

Rep range 8-10 reps @75% of 1 RM

Warm up - back squats with unloaded bar (20kg) 2 sets of 10
                - Deadlift 60kg x8 then 80kg x 6.

Work Sets

Deadlift - set1: 130 kg x10, set2: 130kg x 9, set 3: 130 kg x 8 then rest pause (15 secs) for 3 reps.

Bent Over High Pull Rows (smith) - set1: 60kg kg x10, set2: 60kg x 10, set 3: 60 kg x 10 then rest pause (15 secs) for 4 reps.

Back Squats (smith) - set1: 80 kg x10, set2: 80kg x 10, set 3: 80 kg x 10 then rest pause (15 secs) for 4 reps.

Incline Barbell Bench - set1: 75 kg x10, set2: 70kg x 10, set 3: 70 kg x 10

Reverse Close Grip Pulldowns - set1: 60 kg x10, set2: 60kg x 10, set 3: 60 kg x 10 then rest pause (15 secs) for 4 reps.

Arnold Dumbbell Press - set1: 40 kg(20kg dumbbells) x10, set2: 40kg x 10, set 3: 40 kg x 10 then rest pause (15 secs) for 3 reps.

Tuesday 1/10/13 - Cardio Conditioning Session

5 minute jog steady pace followed by a 12 minute fartlek phase using street lampposts utilising 3 speeds, slow, fast and race pace. Then 10 x 20 sec hill sprints with 30-40 sec recovery and cool down jog home.