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.
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.
October 4, 2022 - Phase One, Week One, Day Two - Transition Plan
Specialization: Incline DB Hammer Curl: 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)
Conditioning:
A1. Power Clean & Press: 95 lbs x 10/9/8/7/6/5/4/3/2/1
A2. Burpee: BW x 10/9/8/7/6/5/4/3/2/1
*perform 10 PC&P then 10 Burpee then 9 PC then 9 Burpee…and so on, counting down to 1 rep of each; rest only as needed; completed in 9:28
October 5, 2022 - Phase One, Week One, Day Three - Transition Program
Specialization: Cable Curl: 30 x 12, 12, 1 Max Growth set
A1. Safety Squat Bar Split Squat: 135 x 10leg, 10/leg
A2. Sled Pull: 100lbs on Prowler x 60 seconds, 60 seconds
*20 seconds rest b/w A1/A2; 2 minutes rest b/w rounds
B1. DB Clean and Press: 50’s x 10; 55’s x 10
B2. OH DB Carry: 50’s x 60 seconds, 60 seconds
*20 seconds rest b/w A1/A2; 2 minutes rest b/w rounds
C1. RDL: 225 x 10; 275 x 10 (could have gone heavier)
C2. KB Swing: 70 x 60 seconds, 60 seconds
D. Weight Vest walk outside, about 45 minutes (this was actually done later in the day separate from the workout)
October 6, 2022 - Phase One, Week One, Day 4 - Transition Plan
Biceps Specialization:
A. Zottman Curl: 20’s x 15, 15, 15
Conditioning:
B1. Barbell Clean and Press: 135 x 3
B2. Zercher Carry: 135 x 60 ft
B3. 2-Push Up Strict Burpee: BW x 5
B4. DB Farmer’s Walk: 80 lbs/hand x 60 ft
*maximum rounds in 30 minutes, resting only as needed; completed 13 rounds in 29:22
October 7, 2022 - Phase One, Week One, Day 5 - Transition Plan
Biceps Specialization: Seated Offset DB Incline Curl: 35’s x 12, 12, 1 Max Growth Layer Set
A1. Vertical Jump: BW x 5,5,5
A2. Speed Trap Bar DL: using about 50% 1RM: 260 x 5,5,5
B1. Med Ball Overhead Throw: 20lbs x 5,5,5
B2. Barbell Push Press: 185 x 5,5,5
C1. Broad Jump: BW x 5,5,5
C2. Snatch Grip High Pull: 185 x 5,5,5
October 9, 2022 - Phase One, Week 1, Day 7 - Transition Plan
Specialization: Incline DB Hammer Curl: 30X2 tempo: 25’s x 12, 12, 12
A1. Strict Hanging Knee Raise: 3112 tempo: max reps
A2. Back Extension: 3112 tempo: max reps
A3. Standing Cable Crunch: 3211 tempo: max reps
3 rounds
Conditioning: KB Swing x 15 @ 70lbs / KB Goblet Squat x 5 @ 70 lbs/ Push Up x 5
*15 rounds as fast as possible; forgot to hit the timer before I started so not exactly sure how long it took; very little rest taken though
October 11, 2022 - Phase One, Week Two, Day Two - Transition Plan
A. Power Cleans: 90 x 3; 110 x 3; 135 x 3; 155 x 3, 3; 165 x 2; 175 x 1; 200 x 1, 1
B1. Strict Hanging Knee Raise: 3112 tempo: max reps
B2. Standing Cable Crunch: 100 x max reps
B3. Ab Wheel Rollout x max reps
no rest between exercises, 60 seconds rest between rounds, 4 rounds
Conditioning:
C1. Row Ergometer: 250 meters as fast as possible
C2. Strict Push Up x 25
C3. Suitcase Carry x 75ft/ arm @ 70lbs
*no rest between exercises, no rest between rounds, 5 rounds
A1. Vertical Jump: BW x 5,5,5,5
A2. Speed Trap Bar DL: using about 50% 1RM: 260 x 4,4,4,4
B1. Med Ball Overhead Throw: 20lbs x 5,5,5,5
B2. Barbell Push Press: 185 x 4,4,4,4
C1. Broad Jump: BW x 5,5,5,5
C2. Snatch Grip High Pull: 185 x 4,4,4,4
Hey man, awesome to hear from you. The log is still a work in progress here - I’m just a bit behind on it as I’m currently away on training for work. It’s a three week course and it is quite intense. I’m still getting my workouts in but I haven’t had much time to catch up on the log. Training is done at the end of this week though so I’ll be back home Friday and (hopefully) back to a more sane schedule.
Drop me an email when you get a chance. I’d like to catch up with you when time permits. Hope all is well, brother.
October 17th, 2022 - Phase One, Week Three, Day 1 - transition plan
A. Back Squat: 340 x 5,5,5,7
B. Bench Press: 300 x 5,5,5,5
C. Deadlift: 420 x 5,5,5,8
D. Pendlay Row: 230 x 5,5,5,8
Shoulder Specialization: Arnold Press: 2 x 15 plus one max growth set: 25’s x 15,15, max growth set
October 20, 2022 - Phase One, Week 3, Day 3 - transition plan
A. Prowler Push @ 90lbs / Farmers Walk @ 53lbs each hand / Overhead Carry @20lbs each hand / Row Ergometer / Air Bike: 2 minutes each, no rest between exercises
B1. Seated Cable Crunch: 50 x max reps
B2. Ab Wheel Rollouts: BW x max reps
B3. Suitcase Carry: 53lbs x 100 feet each arm
*three rounds, no rest between exercises or rounds
Shoulder Specialization: DB Lateral Raise: 3012 tempo: 15’s x 15,15, 12
October 21, 2022 - Phase One, Week Three, Day 4 - transition plan
A1. Vertical Jump: BW x 5,5,5,5
A2. Speed Trap Bar DL: using about 50% 1RM: 260 x 5,5,5,5
B1. Med Ball Overhead Throw: 20lbs x 5,5,5,5
B2. Barbell Push Press: 185 x 5,5,5,5
C1. Broad Jump: BW x 5,5,5,5
C2. Snatch Grip High Pull: 185 x 5,5,5,5
October 23, 2022 - Phase One, Week Three, Day 5 - transition plan
A1. Hanging Knee Raise: BW x max reps
A2. Standing Cable Crunch: 50 x max reps
A3. Weighted Side Bend: 40lbs x 10/side
*three rounds, no rest between exercises or rounds
B. DB Snatch / Battle Ropes / KB Swing / 2 push up strict burpee / jump rope / medicine ball jumping jacks: 45 seconds work on each exercise with 15 seconds transition time between exercises, three rounds, 60 seconds rest between rounds