[quote]jtownlax wrote:
Plainpat what did your training look like when you made your best gains as an athlete. Kinda stuck on what to do in the next offseason now that my numbers aren’t increasing weekly and PR’s are harder to come by.[/quote]
Monday: Squat
Wednesday: Bench
Friday: Deadlift repition effort
Saturday: bench repition effort
For me this worked so well until now where I’ve decided to work heavier with volume cause I just can’t recover enough to hit rep maxes and expect to hit crazy reps as well.
The general set up is like you develop 3 exercises that rotate every 3 weeks for each day. For the two bench days you have them sort of lead into one another if that makes sense. So like a sample list would be
squat- squat, pause squat, box squat
bench - Bench, cg bench, floor press
deads- conventional, sumo, deficit
bench 2 - cg bench, floor press, bench
so you see there how like benches lead into one another? like the next rotation you’re gonna get the one you’ve been workin on repitions for.
So the way I set up the beginning exercises on SQUAT and BENCH
week 1 - 5rm
week 2 - 3rm
week 3 -1rm
then on RE DEADS and RE BENCH its like
week 1 - 12rm
week 2 - 10rm
week 3 - 8rm
however I might go 5 3 1 on deads too now looking back sets of 12 on deads take away so much potentional on squats due to exhaustion
so then after I would do that main exercise for 3 weeks and work to a 1rm over 3 weeks, i would switch main exercises into the new selection, as I do now with the W#D#S# in my posts meaning week day and selection through my list of exercises
then second exercise would be ANOTHER compound movement based on what day it was with the list developed. so its a whole nother list. example
squat - front squat, reverse band, SSB Squat
bench - Pause bench, CG Pause bench, incline
deads - SLDL, RDL, rack pulls etc
bench 2 - 1 board, 2 board, cg 1 board
so but instead of doing the 3 weeks working up you would just do 3 sets ramping of 6-8, 8-10, 10-12 whatever u want and try to PR week to week
so if i wanted to do 3x6-8 on SLDL it would look like
135x8
225x6
–work–
275x8
285x8
295x6
get it? ok so then your on to assistance work. Good template i think is :
squat - high rep hammie curl, shrugs or facepulls, lats, abs
bench - shoulder raise of some kind, triceps, lats, biceps and accessory (usually chest flyes or dips or some chest movement like that no barbell or db pressing)
deads - high rep hammie curl, leg extensions, lats, abs
bench 2 - DB pressing, triceps, lats, biceps and accessory
I like to do 3x15 on most of em because I feel it works well but Im sure you could do anything with 10+ reps. Anything lower might take away from recovery IMO its not supposed to be crazy taaxing i finish accessories in under 30 minutes but the first two exercises could take 45-60 minutes.
So like yeah thats what I did when I got the best gains I’ve had, but I think Im having some of the best ones Ive ever had rivaling that right now too BECAUSE I went back to this template with some modifications and it just works so well for me
and if it hasnt become obvious EATTTTTT. I used to just get 4000 cals a day and add em up to make sure daily. Like it didnt even matter what it was I just ate. Much different now but you get the point. Eggs oats whey and milk in the morning, meat and pb sandwhiches at lunch, carbs and pro shakes out the asshole around workouts ( I drink coke and eat m&ms because I just can), eat big as hell lot of meat and rice at dinner, and a shake and pb before bed
youll get there. Oh and if youre in season idk just learn how to deal with recovery methods. I contrast shower and foam roll every day still out of habit. If you are eating a lot and doing recovery you can trainn and hit PRs in season no problem IMO. I used to hit main barbell work at 5am then do assistance at 9pm after practice 4x a week and still hit PRs. just work at it and learn as much as you can
oh and i cant take credit for the idea for the system or whatever, its loosely based on what MM told me awhile back along with stormthebeach
