[b][i]FLOW’S SUMMER 2009 LOG[/b][/i]
I am 19, 6’2", 209.6 lbs. AM bodyweight, and dedicated.
Organizing my training like so:
4 week Strength/Power
6 week Hypertrophy
6 week Strength/Power w/ higher intensity
1 week of testing
During that testing week my goals are:
-
1RM Push Press
–Current: ~195
–Goal: 225 -
1RM Pull-Up
–Current: +65
–Goal: +80
-1RM Deadlift
–Current: ~380
–Goal: 415
-1RM Front Squat
–Current: ~270
–Goal: 315
-1 RM Scale Step with Pause
–Current: 209-210
–Goal: 225
[b][i]FIRST FOUR WEEK CYCLE[/b][/i]
W1: Moderate Volume
W2: Lower Volume, Higher Intensity
W3: High Volume: +1 set for each assistance movement
W4: Deload: -1 set for each assistance movement
S OFF
M Lower1
T Upper1
W OFF
R Lower2
F Upper2
S Conditioning
Daily and Pre-Workout: Tissue quality, Flexibility
Foam Rolling
-IT band 10 seconds/side
-Hip flexors / Quadriceps 10 seconds/side
-Hamstrings 10 seconds
-Glute medius 10 seconds/side
-Posterior fibers adductor magnus 10 seconds/side
-Lats 10 seconds/side
-Pecs 10 seconds/side
-Posterior Shoulder Girdle w/ tennis ball 15 seconds/side
-T-spine mobilization 8 reps in 3 locations
-Rhomboids 10 seconds
Dynamic Flexibility
-Frontal Plane leg swings 12/side
-Sagittal Plane leg swigns 12/side
-Single leg unsupported bridge 12/side
-Warrior lunge 8/side
-Scap wall slides 12
-Push Up Position Leg reaches 6/side
-Sleeper stretch 15s./side
-Dog t-spine mobilization 6/side
-Scap Push-up 12
-Prone Internal Rotation w/ 10-20 pounds 15-20 reps
Specific Warm Up
DAY1: Lower: Strength: Deadlift Focus
A. Deadlift
W1: 8 singles over 90%
W2: 6 singles over 90%
W3: 10 singles over 90%
W4: 2 singles over 90%, or 2x3 easy (5RM load)
Rest 3-5 minutes
A2. Ankle Mobility
B. Forward Lunge
3 sets of 6 reps per leg
Rest 1-1.5 minutes
C. Pull Through
2 sets of 15-25 reps
Rest 1 minute
C. Ab Wheel
3 sets of 6-15 reps
D. CoC#1
2 sets of max reps + eccentric failure on last rep
DAY2: Upper: Strength: Back Repetition Focus
A. Bench Press
W1: 4x5
W2: 4x4
W3: 5x5
W4: 3x5
Rest 3-5 minutes
B. Close Grip Chin
3 sets of max reps with bodyweight
Rest 2-2.5 minutes
C. Kroc Row
1 set of death
D. Close Grip Floor Press
3 sets of 6 reps
Rest 2 minutes
PREHAB CIRCUIT
E1. Prone Internal Rotations
20 reps
3020 Tempo
E2. Thumbs up Low-Trap Raises
15-20 reps
3020 Tempo
E3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)
BEACH TIME
F1. Preacher Curl
2 sets of 6-15
F2. Cable Pressdown
2 sets of 6-15
Rest 45 seconds, longer if lower reps achieved
DAY3: Lower Body 2: Power: Power Snatch Focus
A. Power Snatch or DE Front Squat
Power Snatch
W1: 6x3
W2: 6x3
W3: 8x3
W4: 3x3
Or
@50-60% for Front Squat
W1: 10x2
W2: 10x2
W3: 12x2
W4: 5x2
B. Front Squat
W1: 4x6
W2: 3x6
W3: 6x6
W4: 2x6
Rest 2-2.5 minutes
B2. No Money Drill
12 reps
C. Bulgarian Split Squat
3 sets of 6 reps per leg
Rest 1 minute
D. Elevated Side Plank
3 sets of 20-30s per side
Rest 45 seconds
E. Back Extension
2 sets of 8-15 reps
Rest 30 seconds
F. CoC#1.5
4-6 singles
DAY4: Upper Body 2: Strength: Push Press Focus
A. Push Press
Week 1: 8 singles over 90%
Week 2: 6 singles over 90%
Week 3: 10 singles over 90%
Week 4: 2 singles over 90%, or 2x3 easy (5RM load)
Rest 3-5 minutes
A2. Lunging Hip Flexor Stretch
15s/side
B1. Yates Row
3 sets of 6-8 reps
Rest 1 minute
B2. Weighted Push-Up
3 sets of 6-8 reps
Rest 1 minute
C. Lat Pull Down
2 sets of 12 reps
Rest 60 seconds
PREHAB CIRCUIT
E1. Prone Internal Rotations
20 reps
3020 Tempo
E2. Lateral Raise
15 reps
3020 Tempo
E3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)
BEACH TIME
F1. Reverse Curl
2 sets of 6-15
F2. Skull Crusher
2 sets of 6-15
Rest 45 seconds, longer if lower reps achieved
DAY5: Conditioning: Hip Extension Focus
A. Hip Extension Focused Movement
Sled Push
DB/KB Swing
Long Stride Lunge
Etc . . .
60 seconds on, 30 seconds off
6 rounds
B. Jump Rope Sprint
30 seconds on, 15 seconds off
4 rounds
GENERAL PREHAB
C1. Prone Internal Rotations
20 reps
3020 Tempo
C2. Dynamic Hip Flexor Mobilization
15 reps
3020 Tempo
C3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)
Perform Circuit Twice: No Rest Between
[b][i]NUTRITION[/b][/i]
I’m following simple guidelines as far as nutrition goes. . .
-Protein with every meal
-Minimum 3900 kcal on off days
-Minimum 4300 kcal on on days
-Drink 2 large glasses of water every time I eat
-Get 4 tbsp. flaxseed daily
-Get 1 tbsp. EVOO daily
-Eat 1/2 cup mixed nuts daily
-Eat lots of lean cuts of meat
-PWO
–70 g Carb before and after
–20 g Whey before and after
–Buying creatine this week, which I intend to take 5g before and after
-2 cheat meals allowed each week
[b][i]INDICATORS[/b][/i]
-Exercise Performance
-Generally how I feel
-AM Bodyweight
-Appetite
-Sleep quality
-etc. . .
[b][i]SLEEP[/b][/i]
For the past two days, I have slept a solid 10 hours a night with 1 interruption (always have to piss).
That said, I will get a minimum of 8 hours of sleep, and, on days where I can’t get 10, I’m going to do my best to take a nap or two.
[b][i]GENERAL CONSIDERATIONS[/b][/i]
I am planning deloads in these cycles, but I will take them if I need them. If I go into the first session of the deload and I’m ripping the bar off the ground and whatnot, I’ll skip the deload and keep going. I plan particularly, but train instinctively. I think that’s the best way.
I’ll be recording my sessions when I can, but that is a hassle because I can only do so when certain ‘fitness monitors’ are working in my gym. I’m on good terms with some of them 
And, so it starts.
Cheers to getting more disgusting.
