As the above title states, I will be chasing my Master of Sport to reach National Champion level while programming Multi year. The first Multi year cycle will be for two years, to help get me into Nationals and compete for 2023 at the age of 31.
How the program will break down is the first three weeks will be dynamic effort to easy back in from testing maxes and competition if the meet is within 4 months of the new cycle. Else it will be 7 days of just light cardio then start the hypertrophy phase.
Exercise that will be in rotation. To note all classic lifts will be for low volume and all Dead’s will be rotated in every three weeks till 4 weeks out of the contest.
To note I am dealing with an ankle sprain that could sideline me for two weeks. So I figured out how to train around it till it heals.
Currently looking into getting a board from work as they burn them for metal casting.
We will be in a hypertrophied to strength phase till December then going to test my max. When I am able to do 6 sets of 6 without problems then I will add 5 lbs to upper body and 10lbs to lower body weight range.
Wk1 D1 - rehab
Bench
250@6x5
Box Squat
BW x10
(Right Leg)Leg Press 130@4x10
(RL) leg extensions 100@4x15
Face Pulls 120@4x15
Curls 30@4x10
Dips BWx10 40@3x10
Side bends - 45@3x10
It looks like borderline to me but the angle is not the best.
It’s a hard one because in the gym they are definitely clean reps but in a powerlifting comp it might get all the white lights
