Okay, this is what’s going to happen during the next six-ish months regarding my training
So, as you know, I have about five months of military service left, a bit over three months of that will be leadership training (I’ll refer to it by saying LST, otherwise this post will take centuries to write)
So, before LST begins, I’ll be doing phase one of my current program, so about 8-10 weeks from now on (in about 8 weeks there will be a three week block where I’ll be unable to train on the weekdays)
The goal for phase one (“building” phase) is to build storage strength, technique and muscle mass so we’ll be able to tap into that in phase three.
When LST begins I will advance into phase two, “intensification” phase. Practically the only thing tat changes is the amount of volume and the % of estimated max.
LST is a split in two parts, and as the later part begins I’ll continue onto the last phase of this program, the “blast” phase. Again, volume drops and % of estimated max rises.
After I get home I’ll take 1-2 days off and then I’ll test my lifts in a mock meet way, so I’ll just do Front squat, CGB and Deadlift for a 1RM and dead-hang chin ups for max reps in one session
During LST there will be 8-10 weeks when I won’t be able to train on the weekdays, but I have all of the weekends off from service, so I’ll be able to train twice per week on most weeks. Yeah, not optimal but it’s something. I’ll probably drop around 25-30lbs of weight during LST just because during those 8-10 weeks your average calorie intake is about 1500-2000. Well at least I should be decently lean afterwards.
Now, for those who don’t remember, the lifts I’m performing are Close-Grip Bench, Chin-up, Front squat and Deadlift as main movements and Reverse lunge, Pull Thought, Paused OHP and rear delt raises as first assistance movements (then there are some moves I’ll do if I feel like it)
As yu see, there’s no rowing in this program, for me it’s not a big deal as I have a decently strong back, but for a newer lifter I’d recommend doing rows in your squat/dead session @duketheslaya
During LST they test your Bench and Chin up strength + some sprinting and running oriented things, that’s one reason for why I chose those exact movements.
But I have fooled you all, the LST tests are merely a side goal for me, as my main goal takes place in time after military
This whole program was designed to build strength total bdy strength so I can get away with an unbalanced program in the future (read: neglecting the posterior chain and making up for it by doing a lot of deads now)
You see, I plan on doing an yet undetermined time of Bulgarian-style training when I get back from military. After my mock meet day il take one day off and then I’ll begin the following 2-day cycle (training every day)
A
Front squat
CGB/Paused OHP (I haven’t yet decided)
assistance If needed
B
Front squat
T-Bar row
assistance if needed
I’ll start with about a 3RM weight for front squats, a 6-8RM for pressing and 10+ reps for rowing
I’ll be alternating the upper body lifts so I don’t get injured.
For this phase my biggest goal is to hit a 9 plate T-Bar row for a set of 10
When I stall with the lifts I’ll rotate
The push will change into regular OHP
Front squat will change into Behind the back deadlift
T-Bar row will change into Dumbbell row
I’ll rotate the exercises individually, not all at the same time. But eventually the program will become:
A:
Behind the back deads
OHP
assistance
B:
DB Row
Behind the back deads
For this phase my biggest goal would be a 110kg/247lbs DB row for 15 reps (hopefully the handle is long enough)
As I stall on these lifts I’ll just switch into bodybuilding-oriented training for the bodypart. If I stall on BTBDL before the upper body lifts I’ll do legs after my upper body work, and I’ll split them into quads and hams.
When I’ve stalled on every lift I’ll take a light week and then I’ll begin training for bodybuilding. I still got that bet to win.
Jesus this was one long post. Oh well.
