Ok guys so i've been on this site for over a year now,tried and failed at a nutrition log but now im finally committing to a workout log.Time to do it.Getting bigger and stronger.I respond to high reps well and low reps even better.But i want the best of both worlds.WHats my answer.Power-Hypertrophy.
Now i know what your thinking heres another bum chum of Layne Nortons.I admire Layne a lot but having tried Power-Hypertrophy as he laid it out i could not recover and saw little gains. I should not have done the 5 day programme so i hopped back on SS for a few months and injured my back. Lets just say even after i recovered from injuring my lower right lumbar i cannot squat more than twice a week.I just cannot.Deadlifts and Squats no more than twice a week.
So i decided hell i loved power hypertrophy,it was fun and i was able to be consistent with it and was getting stronger and more balanced all over.So i decided to gauge myself and my recovery(which i should have done a long time ago).I could recover from 8-11ish sets on most exercises.When i took it to 12 i wasnt able to recover properly but i feel that its jsut a mental barrier at the moment.One i hope to bust out of. So i decided to design myself a 4 day power hypertrophy programme and take it to intense levels.Now i have a home gym so working out at anytime is not a problem for me (i even scare my parents away with all of my grunting when lifting) so i decided to take the plunge and really kill myself in the gym.In 8 weeks my lifts went up tremendously and i was fuller,bigger and slighly leaner.
So here i am into my 3rd week of my own power hypertrophy split.
Need to work on my deadlifts a lot adn i had to drop the weights i was using due to a loss of strength from my injury.
So I'm on my way now to working back to my old strength levels
every weightlifitng day will have a warm-up of my lumbar preceded by 10 mins cardio.
The warm up includes side lunge rotations with a 5kg plate,overhead broom atg squats,resistance band chest,back,shoulder and leg stretches followed by more dynamic yoga stretches.
Bench Press 3x5 -3 warm-up sets 4-5 mins rest between sets
one week barbell rows /one week power cleans 3x5 rows 2 warm-up sets ,3x3 cleans 2 warm up sets 3-5 minutes rest between sets
one week clean and press/one week seated barbell shouder press -NO warm up sets 3x5 in each
Chin-ups (weighted) 3x8 2 minutes rest
Dips(bodyweight) 2x6-15 (i decided that when i could do 15 for 2 sets then i would add weight) 2 minutes rest
Split into Quad power and Hamstring power
I need to work harder on my deadlifts so for 2 weeks i perform hamstring power and the next Quad power.
Squats ATG 3x5 3 minutes rest
Clean to Front Squat 5x3 3 minutes rest
Leg Extensions 3x 8-12 90 secs rest
Deadlifts 3x5 3-6 minutes rest
SLDL 3X5 3 mins rest
Leg Curls 3x8-12 90 secs rest
Wednesday is a rest day /cardio day.I usually get about 45 minutes of walking done walking to the bus stop instead of getting a ride home from work.
Upper Hypertrophy: all rest periods are between 60-90seconds
60 DEGREE Incline Dumbell Press 3x8-12
Incline 45 degree dumbell flys 2x8-12
DB Rows 2x8-12
Close grip dead hang 2 sec pause at the bottom pull-ups 2xAMRAP
DB shoulder Press 3x8-12
DB Front Raises 2x8-12
CG Bench Press 2x8-12
Dumbell Curls 2x8-12
Lower Hypertrophy:all rest periods between 90 secs to 2 minutes
Lying Dumbell Hamstring Curl 3x15-20
Leg Extensions 3x12-15 60 seconds rest
Leg Curls 3x12-15 60 seconds rest
Then i take the weekend off.
So i welcome you all to my log.I'll be logging it every day during my boring hours of taking calls from customers at work.Its time to bleed