Kanishk's Training Template
Day 1 = Deadlift & PC
Day 2 = Pull-up, Squat & Press
Day 3 = Deadlift 2, Pull-ups & Back
Day 1: Deadlift Training
I am starting with Quality Volume Training (QVT) for 4 Weeks.My goal is to begin at a Conservative amount of weight ,with which I can do 3-5reps easily, after which I will keep adding weight and doing 1-3 reps arbitrarily till I hit something that appears difficult.
255lbs x 3reps,
260lbs x 3reps,
265lbs x 3reps,
270lbs x 3reps,
275lbs x 2reps,
275lbs x 1rep,
280lbs x 1rep.
If I Feel 255lbs was too conservative.Next week I can take 265lbs x 3reps as my 1st workset and add 5lbs/set from there,this is to be repeated each week ,till I figure out how to do 7-10 sets in total with some heavy weights.
After 3 weeks of QVT I will begin with the Singles Scene.
I am going back to doing heavy Deadlifts after a very long time.I hope it goes well.
Step Ups – 3 sets of 6 – 10 reps out with Bulgarian Split Squats.
Grip Training – Static Barbell Holds
Core Training – 3 sets
Day 2: Pull-up, Squat & Press Training
Pull-ups – Stay the Same Top and Bottom Work with Band Assisted Pull Ups/ChinUps.
Front Squats – I have been given permission to play with Front Squast as much as I want.The goal is to progress from the past week doing 4-7sets with 1-4reps/set.
Overhead Press – SDT protocol the same stuff.
Day 3: Deadlifts, Pull-up & Back Training
Snatch Grip Deadlifts
I have a 4 week wave of this.
Weeks 1 & 3: 2 sets of 4-6 reps and 1 set of 6-8 reps
Weeks 2 & 4: 3 sets of 4-6 reps and 1 set of 8-10 reps
I am Really excited to try this,I have seen ashiem doing snatch grip deadlifts and have always wanted to try this.So excited!
(P.S.Bring on the Snatch Grip Deadlifts with the ball Guard ofcourse!!)
Pull-ups – Top End and Bottom End work
Back to Twice a Week Pull Ups.YAY!
Dumbbell Rows – 4-5 sets of 4-5 reps
Cable Rows – 3 sets of 6-10 reps
Facepulls – 2 sets of 15-20 reps
Supine GHRs on the Swiss Ball – 2 sets of 10-12 reps. I am going to take weighted plates and work from there.
As provided to me by Ashiem
For which I am truly grateful.