Mon cont…
PM
Act: Jump Clean / Tuck Jump
FS: 0 / 67.5 / 75 / 85 / 92.5 / 102.5 / 85 / 92.5 / 102.5 / 85 / 92.5 / 102.5 / 85 / 92.5 / 102.5 / 85.0
again weight in kg’s
Tues 08/01/11
AM
A. OHP: 0 / 52.5 / 57.5 / 60 / 65 / 70 / 65 / 67.5 / 70 / 65 / 67.5 70 / 65 / 67.5 / 70 / 65
B1. BP: 107.5 / 97.5 / 102.5 / 107.5 / 97.5 / 102.5 / 107.5 / 97.5 / 102.5 / 107.5 / 97.5
B2. Band Face Pulls (Staggered) - 5 sets
C1. Dec. BP: 112.5 / 102.5 / 107.5 / 112.5 / 102.5
C2. Band Pull Aparts (Staggered) - 4 sets
Only a double ramp with Dec. BP (started to slow)
Weight in kg’s
Tues cont…
Act: Broad Jump series
A. DL: 0 / 120 / 127.5 / 137.5 / 145 / 155 / 137.5 / 145 / 155 / 137.5 / 145 / 155 / 137.5 / 145 / 155 / 137.5
(weight in kg)
Wed 09/02/11
NC:
- Jump Hang
- Depth Plyo P/U
- Side to Side Jumps
- Ankle Jumps
repeated 3 times
Thurs 10/02/11
Act: Powercleans
A. FS: 0 / 67.5 / 75 / 85 / 92.5 / 102.5 / 85 / 92.5 /102.5 / 85 / 92.5 / 102.5 / 85 / 92.5 / 102.5 / 85
B1. BP: 0 / 72.5 / 80 / 90 / 97.5 / 107.5 / 102.5 / 105 / 107.5 / 102.5 / 105 / 107.5 / 102.5 / 105 / 107.5 / 102.5
B2. Staggered sets of: Band Face Pulls (8 sets)
Starting to have a couple of ordinary days coming into the end of the 10th week of the program, will start a deload phase next week.
(weight in kg)
Thurs cont…
Act. Snatch Jump
DL: 0 / 120 / 127.5 / 137.5 / 145 / 155 / 137.5 / 145 / 155 / 137.5 / 145 / 155 / 137.5 / 145 / 155 / 137.5
Sled:
Upright sled pull / bent knee sled pull
1 @ 75 for 30m
1@ 100 for 20m
1 @ 75 for 30m
Hanging Leg Raises
10, 8, 8, 8
(weight in kg)
Fri 11/02/11
Short on time, only had 45mins
Act: Powercleans
A. FS: 0 / 67.5 / 75 / 85 / 92.5 / 102.5 / 85 / 92.5 / 102.5 / 85
B1. Dec. BP: 0 / 77.5 / 85 / 95 / 102.5 / 112.5 / 107.5 / 110 / 112.5 / 107.5
B2. Staggered sets: band pull-aparts (5 sets)
C. DL: 0 - 120 / 127.5 / 137.5 / 145 / 155 / 137.5
Sat 12/02/11
AM
Lats
A.Tri-grip Pulldown to face (2 sec holds) 5 sets
B. Thib Pulldown (2 sec holds) 6 sets
C1. Straight arm Pulldown
C2. CG Pulldown 3 s/sets
Focusing on getting a good mind-muscle connection.
(NB: I think I’ll do C2. kneeled, to get a better stretch.)
Biceps this arvo or tomorrow
Sun 13/02/11
NC:
- Depth Jump for height x 3 jumps
- DB Snatch x 3
- Side to Side Plyo Pushup x 5
- Clean High Pull x 3
repeated for 3 times
Biceps Forearms
A. Pinwheels: 1 heavy + light top set
B. Close Grip Ex Curl: cluster 6 + 2 + 2
C. Arnold Concentration Curl: 3 x 8-10
D1. Forearm Front Ext
D2. Forearm Back Ext 3 s/sets
First time training forearms directly in months and it showed.
Wk 11
Neural Charge Micro-cycle (deload)
Mon 14/02/11
Thought I would start the deload week with one of my favourite NC circuits:
- Box Jump (front) x 3 jumps
- Bench Plyo Push Ups x 5
- Speed Squat x 3
- Push Press x 3
repeated 4 times (about 20mins)
Tues 15/02/11
NC
- Snatch Jump x 3 jumps
- Sled Chest Press x 5
- Hockey jump x 3 jumps
- Fat man chins x 5
repeated 4 times (about 20mins)
Enjoying the change of pace
[quote]undecimber wrote:
Other:
- If I was working fulltime and could only do the one session a day, I would probably do something different.
[/quote]
I completely agree. I was fine doing HP Mass during fall break, splitting the higher volume sessions (i.e. Weeks 2 & 5, 3 & 6) into two separate ones. But now that classes have started, I immediately feel rundown and can no longer keep up with the program. I am dropping weight for a contest though, that’s gotta account for something.
What do you plan on doing once your deload is over?
[quote]ashylarryku wrote:
[quote]undecimber wrote:
Other:
- If I was working fulltime and could only do the one session a day, I would probably do something different.
[/quote]
I completely agree. I was fine doing HP Mass during fall break, splitting the higher volume sessions (i.e. Weeks 2 & 5, 3 & 6) into two separate ones. But now that classes have started, I immediately feel rundown and can no longer keep up with the program. I am dropping weight for a contest though, that’s gotta account for something.
What do you plan on doing once your deload is over?[/quote]
Gotta go with what your lifestyle allows at the time I suppose.
I started splitting my sessions as soon as I saw it in your log and it made quite a difference. Thanks for the idea! (and sorry I forgot to mention it)
As long as my current lifestyle allows it, I’m going to continue with another couple of phases and see how I go, I’ve really enjoyed the progress so far and I’m interested in getting to another test week.
Wed 16/02/11
NC
- Clean Jump x 3 jumps
- Sled Rear Delt High x 5
- Broad Jump Series x 3 jumps
- Depth Plyo Push Up x 5
repeated 4 times (about 20mins)
Getting really hungry to start a new training cycle…(a good sign)
Thurs 17/02/11
NC
- Clean High Pull x 3
- Box Jumps x 3
- Side to Side Plyo Push Up
- Frog Jumps x 3
repeated 4 times (15mins)
Feeling really good, so decided to do some explosive lifting:
A. Front Squat: 115 / 125 / 135 / 145 / 155 / 165 / 175 / 165 / 145
B. Dec. Bench Press: 140 / 150 / 160 / 170 / 180 / 190 / 200 / 190 / 180
(3 reps each set)
Didn’t feel tired or fatigued afterwards, just something to add for the deload week.
Fri 18/02/11
NC
- Push Press x 3
- Depth Jumps for length x 3
- Bench Press x 5
- Sled Pull Throughs x 5
repeated 4 times (15mins)
Decided to do some explosive lifting (same as yesterdays):
A. Front Squat: 115 / 125 / 135 / 145 / 155 / 165 / 175 / 165 / 145
B. Dec. Bench Press: 140 / 150 / 160 / 170 / 180 / 190 / 200 / 190 / 180
(3 reps each set)
Almost at the end of deload 
[quote]undecimber wrote:
Almost at the end of deload
[/quote]
This is what I came here to read lol.
Are you retesting 3RMs for HP Mass?
[quote]ashylarryku wrote:
[quote]undecimber wrote:
Almost at the end of deload
[/quote]
This is what I came here to read lol.
Are you retesting 3RMs for HP Mass?[/quote]
Lol, yeh it’s over now. I’m happy I did it but, feeling really refreshed.
I’m going to stick with the MTW’s from before, as I only did those numbers for 3 weeks.
So I’m going to complete 2 cycles and then have the test week on wk 7.
Sat 19/02/11
NC
- Box Jump x 3 jumps
- Plyo Push up off bench x 5
- Speed back Squats x 3
- Push Press
repeated 3 times
Lats
(reps held for 2 sec holds)
A. Triangle grip pulldown to face 5 sets
B. Thib Pulldown 5 sets
C1. Straight Arm Pulldown
C2. Wide Grip Lat Pulldown 3 s/sets
Biceps
(drop sets)
A. - Incline DB Curl as many reps as possible then
- Seated DB Curl as many reps as possible then
- One Arm DB Curl
repeated 3 times with same weight for each exercise
(saw this method at Synergy’s thread - I really enjoyed it)
B. Close Grip Ez Curl - cluster 6 + 2 + 2 + 2
C. Pinwheels - 3 sets
This is how the next HPM phase will look:
(start wk 12)
Mon -
AM: Upper Body Strength Complex
PM: Sled Work
Tues -
AM: Regular HPM Upper Body
PM: Sled Work
Wed:
AM: NC
PM: Sled Work
Thurs -
AM: Lower Body Strength Complex
PM: Sled Work
Fri -
AM: Regular HPM Lower Body
PM: Sled work
Sat -
AM: Lats Biceps
PM: Sled work
Sun -
AM: NC
PM: Sled work
NB: On any day where the oppurtunity to have two sessions exists, I will do sled work on those days.
Thank you again Synergy for your help with this setup.