Deload week is progressing nicely, and its time to think about the next training block.
For the next block I am going to basically repeat the last block.
3 days a week, 6 week block - 5 weeks plus delaod
Monday - Squat, with volume bench and accessories
Wednesday - Deadlift, with over head and accessories
Friday - Bench, with squat technique and bench accessories
I am going to make a couple of small changes.
- On Axle deadlift I am going to do a heavy triple, double or single and then drop back and hit the volume reps. I have been getting good at pulling for reps but now need to translate that into a heavier max.
- I am going to switch out the tempo paused squat on Friday and replace it with front squats.
I have never consistently done front squats and it is high time I paid my dues and put some real work into front squats. I am going to keep the reps fairly low with the aim of improving my max in this lift.
To make things more interesting, i discussed my idea of bringing back in the front squat with coach and he has decided to lay down a challenge. We will both include front squat for the next 12 weeks and see who can do it the best. Nothing like a friendly challenge to make you push yourself.
The last change I am going to do in this block (this will make @TrainForPain smile) is to add in some direct bicep work every day. I haven’t done much bicep work for along time and even when I did train them the results were mediocre at best. I will need to watch the elbow issue closely but still think I can get it done.
I will be using only 2 movements. In the gym I will finish each workout with 3 sets of dumbell preacher curls. I will do these one arm at a time. Aiming for 8-12 reps per set.
On non gym days I will use a kettlebell (because that’s what I have) and will do concentration curls, again 3 sets but each set will be to failure (or form breakdown).