I appreciate the tag Simo, but in truth, this is an impossible nut for me to crack. Anna is taking on a challenge I can’t figure out how to approach. It’s why I’m so excited for her: the growth one will experience from such a challenge will be immense!
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Nice response sir and if I am honest kinda expected. My old head will try and plot a course that hopefully takes her ship to new waters. Respect mate.
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I’m a 1 trick pony man: it’s just a good trick. Bury yourself with training: dig your way out with a spoon.
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I can eat faster with my hands…LOL
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I’m actually taking that on with my Apex-predator approach. Meat on the bone as much as possible. It’s been enjoyable.
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Now all I can think off is ribs chicken wings and my lunch today is tuna. Thanks for nothing…LOL
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Super Squats.
You know you want to.
Are you natural or enhanced?
Why so many sets? You mentioned 5x8-10. That is actually a lot of work. I often wonder whether people doing this many sets really are able to apply themselves to their fullest with that session. 2-3 hard sets at most will be sufficient for your goals, in that rep range, of muscle and might.
It’s effort we need here. Sure we can find effort in copious amounts of volume…but we don’t need to. At least I wouldn’t start with that. With hard training effort properly applied, you’re going to hate coming back to that kind of set volume after not very long at all.
Sorry, I haven’t read through the earlier posts beyond Simo’s comment tagging me.
I will.
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You’d love Asia
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I have whenever I have been there. Fascinating place
Natural
I just came off the end of a powerlifting programme where I was doing doing low reps at heavy weight. I figured moderate weight with more reps for a bit might be a good change of pace
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I would lean towards something super high volume until mid May because you in essence will have 3 week ‘deload’.
Something like GVT to really accumulate a lot of volume from 03/04-14/05 and a period of actually eating enough to sustain recovery and a gaining phase.
15/05-22/05 I would run a KB swing challenge. Not necessarily 10k challenge but a challenge of some short.
The period you have access to no equipment you can focus on runs/ sprints and bodyweight conditioning. This should also mentally allow you to commit to the higher calories for the first 6 weeks because this could be your “I’m doing less so don’t need food to recover so I can take advantage and trim down for a fortnight”
Last 8 weeks like Simo suggested.
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Makes sense!
Uhhh…… those weeks are vacations (Japan with dad, grandparents, yunnan). No chance of lower calories……
Thanks for the tag @simo74; I’m still the least smart person here but I’ll drop my thoughts.
@anna_5588, your dad getting you a coach warms my heart as a father. Please, please be selective (find one you trust) and buy all the way in.
Anyway, my impression of you is that you’re harder than woodpecker lips, you do a bit too much, and you struggle with picking one goal at a time (I sympathize). My thought process to get you prepped for your real growing season would be to expose you to different tricks, with structure, with specific goals that scratch that go crazy itch.
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First 6 weeks: Doggcrapp with incline treadmill walks or something similar for your cardio days. I’m assuming you have machines up to this point because you specified you wouldn’t afterward. I think this would be a fantastic way to really learn where failure is, and it’s right at long enough to get something out of it and move into something else right as you’re getting beat up.
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KB week: whatever that insane version of 10k swings @T3hPwnisher did.
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2 BW weeks: Murph every other day with yoga/ slow cardio in between.
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Last 8 weeks: 5/3/1 hardgainer. This is a great base, each day is a little different, you’ve got a mix of modalities, and there’s some freedom in picking your assistance. You can fit it into your equipment scenario and you’ll have no weaknesses going into your coaching time (you’ll also come off a deload week).
That’s my quick thoughts!
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Thanks!
I want to hire someone from Stronger by Science
quote=“TrainForPain, post:9719, topic:258235”]
I’m assuming you have machines up to this point
[/quote]
I’m very short so I don’t get much out of machine work
Ooh, I forgot about murph!
Good idea!
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@simo74 @hustlinghat93 @TrainForPain
Okay, here’s the plan:
Now until may14th: 4days lifting per week+ cardio days in between.
Split:
- squat + bench and accessories, 5x8-10 on main lifts, 50 reps of squat accessory, 50 reps of bench accessory
- Cardio
- Deadlift+ press and accessories, 5x8-10 on main lifts, 50 reps of deadlift accessories, 50 reps of press accessory
- Rest
- Paused squat+incline bench, 5x5 on main lifts, light deadlifts, bench accessories
- Cardio
- Rest
Week of kettlebell (may15-23)
Swings and db snatches and cleans
Trip 1(May 24-6/2)
Tonnes of push-ups and air squats and bodyweight lunges
6/3- sometime late June
5/3/1 hardgainers
1week late June to early July
Conditioning week
- I might actually have gym access here, going to grandparents place
Until end of July
Resume 5/3/1 hardgainers
Note: after 5/14, calorie deficit will be almost impossible
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Great!
I only see 3 days of lifting.
Will this trip involve a lot of walking or an opportunity to go jogging/ running?
I would personally get rid of days of cardio if the goal is building. Even more so considering you will be working cardio as a fitness component in the later weeks
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Personally, I keep seeing a pattern of strong and successful people building up their work capacity and conditioning, it helps with longevity.
But, if it’s screwing up someone’s ability to eat or sleep then yes it is rather pointless to do a lot of volume.
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Lots of walking (sightseeing). Jogging isn’t really going to happen since hotels won’t have gym and I don’t feel comfortable going out for a jog in a new place alone.
Otherwise I’m going to keep activity up
Oh, right, one of the rest days should be an accessory day. I knew something didn’t look right 
My cardio is a brisk walk wearing a weighted pack. I find it helps with recovery
If it was me I would watch the volume here and I would program this a little more specifically and grow the volume over the 6 weeks. The point of this 6 weeks is to get yourself customized to higher volume not completely flog yourself to death. If the % are a little light that is fine, you can just decrease the rest times a little and really work on building your engine.
example for squat on day 1
Squat:
Week 1 - 3 sets 6 - 60%
Week 2 - 4 sets 6 - 60%
Week 3 - 4 sets of 8 - 65%
Week 4 - 4 sets of 8 - 65%
Week 5 - 5 sets of 8 - 67.5%
Week 6 - 5 sets of 8 - 67.5%
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