For the next few weeks I will take a week or two off, with only light training really. I want to spend most of my time with Arju but then refocus on my training routine once again.
Tendonitis in my elbows is playing up a bit (most likely from heavy loads) so what I plan on doing is structuring my routine like this
Monday Back/hams/biceps
Tues Chest/Shoulders/Triceps
Wed Quads/Calves/Forearms/Abs
Thurs
Fri Heavy Day
Sat
Sun
Mon-Fri will be general 'light' training (no heavier than 60%) with ideally no less than 8 reps (ideally 10 - 20, pyramiding to lower reps). This is to strengthen the support groups and ligaments. Roughly 8-12 sets per body part, supersetting a lot of it.
Fri is the heavy day and my junkfood day (although in an effort to lose weight I will probably adjust my intake accordingly on this day).
Heavy day will consist of:
Deadlift
Squat
Bench
Power Cleans
Military Presses
About 4 sets each, aiming for about 3-6 reps. Once a month to 6 weeks, I plan on attempting my one rep max on bench/squad/dead.
This routine leaves a day of rest on 'light' sessions between that and my 'heavy' sessions, and two days after the heavy sessions to recover.
Only other training I will be doing during this period is light cardio (walking mostly) to burn excess fat in the mornings. No running, sprinting, MMA or anything like that (for now).
How does that sound?
Let me know your thoughts.
- The Jake
Tendonitis in my elbows is playing up a bit (most likely from heavy loads) so what I plan on doing is structuring my routine like this
Monday Back/hams/biceps
Tues Chest/Shoulders/Triceps
Wed Quads/Calves/Forearms/Abs
Thurs
Fri Heavy Day
Sat
Sun
Mon-Fri will be general 'light' training (no heavier than 60%) with ideally no less than 8 reps (ideally 10 - 20, pyramiding to lower reps). This is to strengthen the support groups and ligaments. Roughly 8-12 sets per body part, supersetting a lot of it.
Fri is the heavy day and my junkfood day (although in an effort to lose weight I will probably adjust my intake accordingly on this day).
Heavy day will consist of:
Deadlift
Squat
Bench
Power Cleans
Military Presses
About 4 sets each, aiming for about 3-6 reps. Once a month to 6 weeks, I plan on attempting my one rep max on bench/squad/dead.
This routine leaves a day of rest on 'light' sessions between that and my 'heavy' sessions, and two days after the heavy sessions to recover.
Only other training I will be doing during this period is light cardio (walking mostly) to burn excess fat in the mornings. No running, sprinting, MMA or anything like that (for now).
How does that sound?
Let me know your thoughts.
- The Jake
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