[quote]krazykoukides wrote:
Do you ever increase or decrease volume on training days depending on how you feel? If so, what cues do you look for?[/quote]
My program, Growth Stimulus Training, allows me to adjust my sets and/or reps based on feel or nutritional stage.
Let’s say I’m cutting and will obviously have a lower work capacity; I’ll use the lowest number of optional sets and/or reps per exercise. The opposite can apply when bulking.
Typically for me, I’m so consistent with my nutrition, sleep, and training frequency that I don’t run into bad days often. If I run into a bad day, it’s more of a mental thing for me and I can overcome it. Honestly I usually just overcome it with a good radio station and 100mg of caffeine added to my typical preworkout mix.
So, does my program allow for adjustment? Yes. Do I adjust much? No.
March 4th, 2013 - Growth Stimulus Press Day
Decline Bench Press
245 x 6, 6, 8
Chest Press Machine
190 x 5, 5, 5, 5
Flat Bench Skullcrusher
120 x 5, 5, 5
125 x 4
Smith Upright Row
50 x 5
70 x 5
75 x 5, 5
Calf Raise Machine
360 x 5, 5, 5, 5
Seated Calf Raise
180 x 5, 5, 5, 5
Broad Jumps
Top distance = 111"
Speed Ladder Drills
[quote]2020Wellness wrote:
[quote]krazykoukides wrote:
Do you ever increase or decrease volume on training days depending on how you feel? If so, what cues do you look for?[/quote]
My program, Growth Stimulus Training, allows me to adjust my sets and/or reps based on feel or nutritional stage.
Let’s say I’m cutting and will obviously have a lower work capacity; I’ll use the lowest number of optional sets and/or reps per exercise. The opposite can apply when bulking.
Typically for me, I’m so consistent with my nutrition, sleep, and training frequency that I don’t run into bad days often. If I run into a bad day, it’s more of a mental thing for me and I can overcome it. Honestly I usually just overcome it with a good radio station and 100mg of caffeine added to my typical preworkout mix.
So, does my program allow for adjustment? Yes. Do I adjust much? No. [/quote]
Cool, thanks for the answer.
[quote]krazykoukides wrote:
[quote]2020Wellness wrote:
[quote]krazykoukides wrote:
Do you ever increase or decrease volume on training days depending on how you feel? If so, what cues do you look for?[/quote]
My program, Growth Stimulus Training, allows me to adjust my sets and/or reps based on feel or nutritional stage.
Let’s say I’m cutting and will obviously have a lower work capacity; I’ll use the lowest number of optional sets and/or reps per exercise. The opposite can apply when bulking.
Typically for me, I’m so consistent with my nutrition, sleep, and training frequency that I don’t run into bad days often. If I run into a bad day, it’s more of a mental thing for me and I can overcome it. Honestly I usually just overcome it with a good radio station and 100mg of caffeine added to my typical preworkout mix.
So, does my program allow for adjustment? Yes. Do I adjust much? No. [/quote]
Cool, thanks for the answer.[/quote]
No problem.
March 6th, 2013 - Growth Stimulus Squat Day
Location - Fitness Center
Front Squat
200 x 6, 6, 8
Walking DB Lunge
70s x 5 per leg, 5 per leg, 5 per leg, 5 per leg
Parallel High Bar Squat
275 x 5, 5
280 x 5
285 x 5
Leg Extension
200 x 5, 5, 5, 5
Reverse EZ Bar Curl
100 x 5, 5, 5, 5
March 8th, 2013 - Growth Stimulus Pull Day
Location - Fitness Center
Chinup
BW + 30 (238) x 6, 6, 8
Close Grip Pulldown
150 x 5, 5, 5, 5
Bent BB Row
215 x 5, 5, 5, 5
EZ Bar Curl
115 x 5, 5, 5, 5
Seated Calf Raise
185 x 5, 5, 5, 5
Straight Calf Raise
410 x 5, 5, 5, 5
March 9th, 2013 - Growth Stimulus Lift Day
Location - Fitness Center
Deadlift
315 x 6, 6, 12
BB Shrug
385 x 5, 5, 5, 5
BB Good Morning
285 x 5, 5, 5, 5
Seated Leg Curl
150 x 5, 5, 5, 5
DB Wrist Curl
50 x 5 per arm, 5 per arm, 5 per arm, 5 per arm
March 14th, 2013 - Growth Stimulus Squat Day
Location - Fitness Center
Front Squat
225 x 5, 3, 3
Walking BB Lunge
100 x 20 per leg, 20 per leg
High Bar Parallel Box Squat
165 x 20, 18
Leg Extension
100 x 20, 20
DB Forearm Curl
45 x 20 per arm, 20 per arm