First sketch here.
Constraints are
- 4x/weekly,
- banged hip,
- Wonky sensitivity to spinal flexion
- Design an OK split around two intense vertical pulling and bicep stimulations (climbing)
- Bench is worst lift, trying to have that catch up
- Actually, bent-over row is even worse but I didn’t design this around having that surpass benching.
And not really a design constraint but trying out some OT/FT/DC-style training (flavor).
The only thing that strikes me as potentially “bad” with this design is the potential for residual lat fatigue from the bench on Friday but I could just swap the respective A&B-pairs between Monday and Friday.
How much better is my vertical pulling than everything else? Well, I’ve done chins with more than half of my bodyweight. As far as reps, I’ve never gone for a max-rep set as a stand-alone “test” but I’ve done 20 on a hangboard after climbing for 2 hours before then. Compared to everything else, that is quite out of whack.
I consider this the “introductory” phase. I then have an idea to slot in an extra exercise on wednesday and bump a few rep-ranges for an accumulation, and then progress further by adding drop-sets (accumulation) → rest-pause (intensification) → double rest pause (shock) but we’ll see if that plays out at all.
Overall mish-mash of KingBeef, Yates and Thibs.
| Exercise | Monday | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|---|---|---|---|---|---|
| A | Military Press | 12 (easy) | 10 (moderate) | 8-10 (hard) | Not to failure | |
| B | Floor Press | 10 (easy) | 8 (moderate) | 8-10 (hard) | Not to failure | |
| C | Seated DB Lateral Raise | 8-12 | 8-12 (F) | 8-12 (F) | ||
| D | Incline Bench Rear Delt Raises | 12-15 | 12-15 (F) | 12-15 (F) | ||
| E | Old-timey DB Shrugs | 8-10 | 8-10 | 8-10 (F) | 8-10 (F) | |
| F | Standing Calf-raise | 10-12 | DC-style. * Explode to the top, perform a 5-second negative, and then stretch at the bottom for 15 seconds on every rep. |
Old-timey shrugs (shrugs+upright-row)
Tuesday: Climbing (stamina usually, power ocassionally)
| Exercise | Wednesday | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|---|---|---|---|---|---|
| W | Abs | 12-15 | 12-15 | 12-15 | Activation: Pull-down abs/Reverse crunch/Swiss ball Crunch/Ab-wheel/… | |
| A | Lying Leg Curl | 6-8 | 6-8 | 6-8 (F) | 6-8 (F) | |
| B | RDL, toe elevated | 8-10 | 8-10 | 8-10 (F) | 8-10 (F) | |
| C | Leg Press | 8-10 | 8-10 | 8-10 (F) | 8-10 (F) | |
| D | Back Squat | 10 (easy) | 8 (moderate) | 8-10 (hard) | Not to failure, hips should be groovy now hence the late placement of this exercise | |
| E | Machine Hack Squat | 8-10 | 8-10 (F) | 8-10 (F) |
Thursday: Climbing (power session)
| Exercise | Friday | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|---|---|---|---|---|---|
| A | Bench | 5-8 (hard) | 6-9 | 9-12 | Drop 5% between sets. | |
| B | Smith Incline | 10 (easy) | 8 (moderate) | 6-8 (F) | I would do DB Incline if my back allowed for it but uncontrolled loaded flexion is a no-no ATM | |
| C | Machine Pec Deck | 12 | 10 | 8-10 (F) | Pecs are a strength (long arms), so a bit unsure about this one | |
| D | Lying EZ-bar Triceps Extension | 12 | 10 | 8-10(F) | Triceps are a weakness, like tremendously so. Need to catch up to my biceps which right now make up the majority of my arm “size” | |
| E | Rope Triceps Pushdown or V-bar | 12 | 10 | 8-10 (F) | ||
| F | Seated Calves | 5x8-10 (3F) |
| Exercise | Saturday | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|---|---|---|---|---|---|
| W | Abs | 12-15 | 12-15 | 12-15 | Activation | |
| A | DB Row | 6-10 | 6-10 | 6-10 | optional: (6-10) | Heaviest set of 6 is first working set, then 2-3 back-off sets. Goal is to be primed for remainder of session |
| B | DB Pull-over | 12 | 10 | 8 | 15+ | This is one of my favourites |
| C | Bent-over BB Row | 5-8 (hard) | 6-9 | 9-12 | Drop 5% between sets. | |
| D | Rear-delts machine | 6-8 (F) | Preceded by a light warmup | |||
| E | Bent-over lateral raise | 6-8 (F) | ||||
| F | Deadlift | 8 (easy) | 6 (moderate) | 5-6 (hard) | Not to failure. Not only is my hip fucky but my back is as well. Same logic applies here as with the squats |