Plan for Fall 2007
this one is once again credited to
Eric3237
the plan for this Fall semester is:
1.) get my bench up to repping with 225. im at 205 right now so in 16 weeks i wanna rep 225.
2.) squat deep (i wont call it OLY squatting because of Rippetoe's last post) 315 for 5. right now i am at 295x4.
3.) deadlift somewhere close to 405. i have no idea where i am right now because of my injury.
4.) get a whole lot thicker.
5.) get healthier
the summer program Eric designed for me has worked beautifully. i am no bodybuilder but my physique has improved. more importantly, my strength has increased a LOT. im also much healthier now. all thanks to Eric.
the program for Fall is another upper-lower with a few modifications. most of the program is exactly as my program right now though. just a few minor changes which Eric has made.
instead of workout out 4x a week, i am going to be doing a 9-10 day rotation.
lower 1
off
upper 1
off
lower 2
off
upper 2
off
off / repeat
on some off days i will do very low intensity cardio for long durations (45 minutes to 90 minutes). i will only do this as long as it does not screw my progress or fail to dissipate fatigue.
the program:
Lower 1
Deadlift 1x5
Bulgarian Squats 2-3 sets
GHRs 2-3 sets
Grip Work like Hammer Curls for 2-4 sets
Standing Ab Pull Downs 2-3 sets
- for deadlifts i will either increase reps, increase the weight or do more sets. this will change from workout to workout and i will go mostly by "feel". its not direct planned progression but the general rules are no going to failure and no using shitty form.
- whenever i max out on squats (this will happen 1-3 times this semester) i will replace the deads with squats.
- before doing max outs, i will do walkouts with my projected weight. these walkouts will be done last in this workout after GHRs.
Upper 1
Flat Bench Press 10x3 w/ 60 second rest periods start at 165 and add 5 lbs a session
Chin-ups 3-4 sets of 5-6 reps
Seated Dumbbell Shoulder Presses 3x8-12
Rows 4x5-7
Overhead Shrugs 1-2 sets
- Flat bench presses will be for 10x3. rest intervals are only 60-72 seconds. i will start light at 165 and add 5 lbs to the bar every week. my 5x5 max is 180. by week 5 i will be nailing 185 for 10x3. the goal is to get stronger and bigger.
- its time i start doing seated dumbbell presses. im going to start out light and easy with these because of my previous injuries.
Lower 2
Low Box Squats / Squats Ramping up 4x6 style
Single Leg RDLs 2x6-10
RDLs 3x6-10
Reverse Hypers 2-3 sets for therapeutic value
Overhead Plate Side Bends 1-2 sets
- whenever i max out on squats, i will be having a 3-4 weeks "loading" period where i will train balls to the wall for 4x6. otherwise, i will be doing regular low box squats for 3x8.
- the rest of the workout is exactly as it is right now.
Upper 2
Military Press 3-4 sets of 5-7 reps
Pull-ups 4x failure
flat dumbbell pause presses 3x8-12
Cable Rows 1-2 sets of 10-12 reps
Facepulls
Russian Twists
- military press progression will be done via triple or double progression.
- pause presses with dumbbells are to work on bottom part of the bench press.
the immediate plan is that i will be arriving at Trinity on the 22nd (Wednesday) evening. thursday the 23rd i have an 8:30 am class. so, by the time i get settled in and get all my protein plus the text books, etc it will be friday. THEREFORE, my next workout is going to be either on next Friday the 24th of August or Saturday the 25th of August. or maybe the 27th of August: monday. but most probably it will be the 24th.
special thanks to Eric for helping me design this program. actually, saying he helped me design it is a massive understatement. its thanks to him that this program even exists! its all his work with probably 1-2 small minor changes i made upon his permission.so anyways, MAJOR props to Eric
i will be posting as usual but the next update will be roughly 7-9 days from now.
cheers and thanks for reading!