Since I've just developed an interest in powerlifting, I have to take a different approach to my programs for the best results possible without overtraining. I did 'powerbuilding' (PL and BB style) for 8 weeks, and ended up sick with some practically non-functional delts at the end (although I did win my first powerlifting comp, haha!). So I'm going to be applying linear periodization for the next five months. I considered nonlinear, but I feel that it could lead to overtraining again and doesn't take full advantage of the body's adaptations since it lacks specificity. Plus, I'd like to do some endurance training since running has a great effect on my body.
Stats:
Weight- 134.5
Waist- 28 in.
Booty- 38 in.
Quad- 21.75 in.
Arm (Flexed)- 13.25
Bf: ~20%
Goals:
Endurance- Run for 45 min. straight by end of mesocycle.
Hypertrophy- Gain any size possible in biceps. Prevent any size possible in quads.
Strength- Squat 185 for 5X5.
Peak-Add 5lbs to all current maxes.
Fat Loss- Lose some. Specifically, lose 1 in. off butt, quads, and waist by May.
I'm starting with Endurance tomorrow! I say this is an experiment because I've never done periodization like this before, I'm not quite sure how extremely high reps (~30) will affect my legs (not hoping for growth here), and I've never peaked properly before. I have been doing a lot of reading though, so I feel prepared.
3-Day Split:
Monday & Friday: Big 3 (Squat, Bench, DL)
Upper Body Assists (Curls, Pressdowns, Presses)
Wednesday: Power Cleans (Possible Clean & Press)
Lower Body Assists (Lunge, LP, Calves)
JULY 13-AUGUST 2
PEAK
Upper & Lower Body: 3-5 Sets @ 1-3RM
Cardio: 30 Min. 3X/Wk. (Inc. Grip Training)
20 Min. HIIT 1X/Wk
2-Day Split: M&Th.: Big 3 & Cleans
*Attempt 5% Weight increase each workout
I should also add...abs will be done w/ cardio every time I do that. I'll use higher reps during endurance, and do weighted work during hypertrophy/strength.
This will be my Endurance plan...I'll make little changes as needed but it's the basic layout. Legs are supersetted, I do 10 of a compound like squats/leg press and 10 more on each leg of an isolation like single LP/lunge...I did this with my trainer back in the day, seemed to work well.
Wow, I have crappy muscular endurance now LOL But I expected that after training with such low reps for a couple months. I just finished about 20 minutes ago, and it is actually very difficult to even hold my arms up to type this. It's pretty ridiculous. I definitely felt the burn! I finished the lifting off with a circuit-type thing, felt good. I took 45 sec. rests between sets and probably 90 between exercises to load the weight if I needed to, and 30 sec. rests between the stuff I did in the circuit as well as the ab work. Some stuff I started out too high on, so the reps weren't as high as I planned, but now I know better.
I'm sorta disappointed at the calories, I'm used to seeing more burnt hehe. But this lifting session only took 45 min, which is fine with me because my arms were about to fall off. I'm doing 40-60 min of cardio later tonight which will add some too.
My running is getting better...I have added 5 min. in about a week and my avg HR has dropped, it used to get up into the 90% MHR range but this time 92% was the highest I reached, and I felt much more comfortable as well.
HOLY CRAP I'm so sore. I have crossed the frontier and reached totally new, unexplored levels of DOMS. This is ridiculous. But of course I love it. Today was great, my HR was pretty high and the SLDL's were killer! I felt really tired afterward I still have to do 40 min. cardio later but this was my lifting:
Back
(Warm Up- Assisted Pullups/Chin Ups, 1X8 each @ 50 lbs)
Cardio
Took it easier today...I'll be switching between 40/60 min. cardio and running/machines. I did machines today since I know my hammies will already be feeling rough tomorrow.
5 Min Warmup (walking outside)
20 Min Elliptical, Lvl 3-13, Avg HR 75%
20 Min Stationary Bike, Lvl4-8, Avg HR 79%
5 Min Cooldown (walking outside)
Ugggh, so sore again!! I slept through my 8am class (oops, those Tylenol PM are strong lol) so I went for a run this morning. I'm about to lift in a little while so I'll do more cardio then and update here.
Cardio
5 Min Warmup
15 Min Run (~89% MHR)
5 Min Cooldown
Duration: 25 Min
Cals Burnt (-BMR): 230 (35% Fat)
Max HR: 182 (91% MHR)
Avg HR: 154 (77% MHR)
Shoulders
(Warm Up- Push Ups 2X15,10 and dynamic stretching)
Okay I just about put myself into a coma with this workout lol My legs were burning and I'm totally wiped out now! I just hope they don't grow. :-\
Legs
Compound Set:
ATG Squat 3X10 @ 85
Lunge 3X10 each leg @ 85
(^^ For this I'd do 10 squats, 10 lunges with one foot fwd, then 10 lunges w/ the other foot fwd.)
Compound Set:
Leg Ext 3X15 @ 70/60/50
Leg Curl 3X15 @ 25/35/35
Last night I went hiking for about 75 minutes...up to the top of this small mountain, and back down. Sometimes the incline was so steep you were practically climbing it! I didn't wear my HR monitor but a couple activity calcs estimated it to be 457 cals. I'm going again today.
Last night I went hiking for about 75 minutes...up to the top of this small mountain, and back down. Sometimes the incline was so steep you were practically climbing it! I didn't wear my HR monitor but a couple activity calcs estimated it to be 457 cals. I'm going again today.
Looks like a nice, solid, periodized cycle. Good luck.
Thanks! I'm probably going to make endurance a little longer though..I am getting addicted to running now
Originally Posted by My_Friend
That sounds like a lot of fun.
It was!! And it was with my two best friends, which makes it even better. We were like kids all weekend lol, running around in the woods and such I didn't even feel bad about what I ate on Easter, because we went for like an hour long walk right after.
I still have to do cardio in a little while...I forgot to charge my mp3 player, and then after I started to charge I accidentally knocked it out of the usb port so it didn't charge :P Not about to do 40 min without music! I lifted and did abs though.
Shoulders
Push Ups 3X15,10,10
Upright Bbell Rows 3X15 @ 45
DB Front Raises 3X15 @ 12
DB Lat Raises 3X15 @ 15
DB Reverse Flyes 3X15 @ 12
DB Shrugs 3X15 @ 30
RC Rotations 2X15,12 @ 10
Abs (Circuit)
Sit Ups 2X15
Leg Lifts 2X15
Decline Twists 2X15
Plank 1X30 sec.
Ugggh my life is being complicated and busy and stressful and I'm so tired on so many levels. I didn't feel like today was a great workout, although my legs are totally exhausted and walking back to campus was painful. I forgot to to abs today.
Legs
Compound:
Leg Press 3X15 @ 220
Single Leg Press 3X15 @ 100
I didn't work out this weekend...life happens and all that. I spent some of it with my best girl friend for her 21st, and then moved out of my bf's apartment. Some little stuff just added up to big stuff really quickly, and we decided to part ways, at least for now. It's not bad terms or anything, but it took a while to pack everything and I was just low on energy. Today I'm partly moved into my dorm, got a residential parking pass (ugh, awful parking), and I'm lifting/running later. This is really a test run more than anything...I haven't been single since I was about 17, I have been in two long-term relationships. So part of me wants to see what it's like to be single and not need to date anyone. And part of me thinks it's worth it to work on my relationship. It wasn't unhappy or unhealthy, but it wasn't entirely fulfilling either because of communication and lifestyle changes. So, that's why I haven't been as good working out as I should be. My eating has been atrocious too...I've gotten drunk twice this month, and drank two shots two other times as well. Then after drinking I feel so awful I barely eat. Somehow I don't look bad, but I need to pull myself together here. I'm torn between wanting very low body fat and wanting to enjoy myself. And part of me just wants to crawl into a cave and hibernate until next semester. :-\
I'm sorry to hear you broke up with your bf. I hope you get your life back in order again ASAP. Don't stop working out, it will only make you feel worse. Better to do 50% workouts for a while than nothing at all. These are the times when you blow up like a balloon, undoing months of hard work, if you're not careful!
Hehe don't worry, I won't allow myself to look like the Stay Puft Marshmallow Girl! The only reason I'm being so bad is that I still look so good lol...today in the gym my chest had a MASSIVE pump, and my pecs looked amazing and striated at my collar bone! It was great. I did cardio this morning and rockclimbing tonight as a psuedo-cardio because I needed to do something fun. Also lifted of course.
AM Cardio
10 Min Warmup/Cooldown (walking outside)
20 Min Elliptical
Duration: 30 Min
Cals Burnt (-BMR): 238 (50% Fat)
Max HR: 157 (79% MHR)
Avg HR: 131 (66% MHR)
PM Chest
(Warmup 10 pushups)
DB Bench 4X15,15,12,12 @ 25
DB Incline 3X15 @ 15
DB Decline 3X15 @ 20
Cable Flyes 3X15 @ 30 (straight, inc., dec.)
Circuit (15 sec. rests):
DB Bench 1X15 @ 20
DB Incline 1X15 @ 15
DB Decline 1X12 @ 20
DB Flyes 1X12 @ 15
GF,
I'm a sucker for periodization.
So, now I'm subscribed.
Good Luck
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"right is right even if no one is doing it...and wrong is wrong even if every one is doing it!"
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Specifically, lose 1 in. off butt, quads, and waist by May.
But I expected that after training with such low reps for a couple months. I just finished about 20 minutes ago, and it is actually very difficult to even hold my arms up to type this. It's pretty ridiculous. I definitely felt the burn! I finished the lifting off with a circuit-type thing, felt good. I took 45 sec. rests between sets and probably 90 between exercises to load the weight if I needed to, and 30 sec. rests between the stuff I did in the circuit as well as the ab work. Some stuff I started out too high on, so the reps weren't as high as I planned, but now I know better. 
I have crossed the frontier and reached totally new, unexplored levels of DOMS. This is ridiculous. But of course I love it. 
Today was great, my HR was pretty high and the SLDL's were killer! I felt really tired afterward I still have to do 40 min. cardio later but this was my lifting:
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