I've consulted with Eric and Joe about this new training template… I need to make some changes to the old one because of time changes and the fact that I want a better training effect from Front Squats. Eric's helped me with everything but the Gripper stuff for which Joe has been great at guiding me.
I will be focusing my training on 4 exercises, same as last time and the protocols for the exercises have only marginally changed:
I will be working to add volume to the 455-475 range. The total volume per workout will remain at 20 reps and within this I will shift concentration of reps from 455 to 465 and then later from 465 to 475. Deloads will be done whenever I feel like it and until Eric sees fit to have me implements a solid concrete rigid plan - until that time, this is what I will be doing. I know some of you reading this may be new to me or my training so I'll brief y'all: I am a Deadlift-only dude. I train to become the best Deadlifter I can possibly be. So this workout right here is the bread and butter of my training. Having said that, I want to add some notes about the workout:
1. High Volume training @ 455 - 465 range and then later @ 467 - 475 range
2. Deloads whenever and IF I feel like it and Deload = low volume high intensity
3. Cluster Set with lighter weight at the end
4. Back-Off set at the very end
I've been playing around in the 275-315 range. My strength is being maintained but my capacity is failing at the lack of rest between Deadlifts and Front Squats. So, I will be following the following A/B style workout which will have Workout A and Workout B being alternated each week.
Workout A: High Repetition Work - 3 sets x 8 reps
Workout B: Heavy Singles, Doubles, Triples and Clusters
I won't be very rigid about this because I want to keep it open on the Heavy Days.
This is a 6 week rotation…
Weeks 1 - 3: Volume work @ +45 for reps
Weeks 4 - 5: Heavy Triples and Doubles
Week 6: Heavy Singles ONLY
Just like Weighted Pull-ups, this follows a 5 week rotation…
Weeks 1 - 3: Volume work @ >13 reps
Weeks 4 - 5: Intensity work @ <5 reps
The layout is going to be:
Saturday = Deadlifts
Sunday = Weighted Pull-ups & Unilateral Leg Exercise (Step-ups or Bulgarian Split Squats or Pistol Squats) for 2-3 sets of 8-10 reps
Tuesday = Front Squats & Dumbbell Rows
Wednesday = Left Over day or Bodybuilding Day or whatever…pressing exercises, etc etc..
For the Gripper Training, here's how it's going down:
Saturday = CoC No. 1.0 & 1.5
Sunday = Wrist Roller
Monday = CoC No. 1.0
Tuesday = CoC No. 1.0 & 1.5
Wednesday = CoC No. 1.0 & 1.5
Thursday = Wrist Roller
Friday = CoC No. 1.0
Thanks for all the help Eric and Joe! I'm excited! :-D
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