October 3, 2022 - Phase One, Week One, Day One - Transition Plan
I finished up the Metcon For Muscle six week program on October 1st. I really enjoyed to program and I feel that I got some really good results. My starting body weight going into it was 180lbs. By midway through Week 3 I was at 183lbs. I then tightened the diet up for the final leg of the program. I took yesterday off from training and weighed in today at 177.2lbs. Visually it would seem that I added a bit of muscle in the shoulders and arms and I definitely ripped some fat off. My work capacity has never been better than it is having completed that program.
If you are interested in checking out my training log specific to that program it is here:
https://t-nation.com/t/dave-gs-metcon-for-muscle-log
I’m now working on a program to do for the next four to six weeks as a bit of transition to the next phase of serious training. I’m going to be away for three weeks of intense work related training after next week and I need a plan that is fairly simple, fairly flexible, and that can be done in a basic gym or a commercial gym, if need be. I will have very little control over when I will have time to train due to the demands of the work training. I’ll be about 5 hours from home during the three weeks as well.
I’m planning on four lifting days each week and two or three days of short conditioning sessions. Each week I will likely do a few sets of specialization work at the beginning or end of each session. In Week 1 I’ll do added bicep work followed by a week of calf work and then likely a week of abs work.
Day 1 - Strength
Sp. Incline Offset DB curl: 30’s x 12, 12, 1 Max Growth Layer Set (6 reps with 4 second eccentric + 5 regular reps + 8 second eccentric on fifth regular rep + loaded stretch in bottom position for as long as tolerable)
A. Back Squat: 3x5 @ 80% 1RM: 340 x 5,5,5
B. Bench Press: 3x5 @ 80% 1RM: 300 x 5,5,5
C: Deadlift: 3x5 @ 80% 1RM: 420 x 5,5,5
D: Pendlay Row: 3x5 @ 80% 1RM: 230 x 5,5,5
*progression: in Week Two I will add a fourth set and aim for maximal reps
I had planned on a short bout of conditioning work (10 minutes or less) to end the session but I was interrupted when one of my contractors (I’m in the middle of home renos) showed up much earlier than expected.