I’ve come to realize a few things about myself and training.
- I have training ADD
- My training is very inconsistent when I don’t have a strict schedule
- I seem to get better strength gains during the inconsistency
- During the inconsistent periods my diet goes to crap and my body looks like crap
- I hate eating the same boring food every day
- I like to go out and drink on weekends and my diet is generally terrible
With these in mind I am trying a new program to try and acheive my goals. It’s a spin-off of Layne Norton’s routine, with much less volume though. I’m traditionally a powerlifter, so working in high rep ranges is going to be new to me, which is why I like the routine. It meshes strength training and hypertrophy training pretty evenly. I am also meshing diets together, almost like a calorie cycling program. The days where I push my body hard I will eat the most calories and my sedentary days I’ll eat the least.
The Program
Monday
Strength I / Bulking Diet
Agility / Mobility Drills
Back Squats
Bench Press
Chin-Ups
Weighted Abs
Rowing
Tuesday
Strength II / Bulking Diet
Agility / Mobility Drills
Deadlifts
Split Jerks
DB Rows
Rowing
Wednesday
Off Day / Warrior Diet
Thursday
Chest & Triceps / Low Carb Diet
Agility / Mobility Drills
Incline Bench Press
Decline DB Press
DB Flyes
Pin Presses
Tricep Pushdowns
Weighted Abs
Stationary Bike
Friday
Back & Biceps / Low Carb Diet
Agility / Mobility Drills
Rack Pulls
T-Bar Rows
V-Bar Pulldowns
Cable Rows
DB Shrugs
Preacher Curls
Zottmann Curls
Stationary Bike
Saturday
Legs & Shoulders / Low Carb Diet
Agility / Mobility Drills
Front Squats
Manual GHR’s
Leg Extensions
Calve Raises
Seated Military Press
DB Presses
Lateral Raises
Abs
Stationary Bike
Sunday
Off Day / Warrior Diet