The workout of a coach.

[RogerAlles]

This is my first post in this forum, but I've been visiting around for some time, so first things first:

Hello! I'm Óscar Fernández, 27 years old, a Personal Trainer and Powerlifting Coach from Spain. Due to time I've not been training very well in the last year. Now I'm without work, so I can take it more seriously. The WRPF is doing a Regional Push/Pull meet in September and another one in December, and I'd like to sign for them and not to suck. Mainly, in the next months I want to regain my past level. For that journy I've set up my own program.

dropbox.com/s/onhzvyqwaeifydy/Cyclical%20AMRAP%20PPL.%206%20Weeks.ods?dl=0

I'm 1.87cm (6'15) and 96kgs (212lbs) around 17-18% Bodyfat.

With this Training Maxes:

Zercher Squat: 131kgs (289lbs)
Bench: 107kgs (236lbs)
Deadlift: 209kgs (460lb)

The were higher some time ago, but this is reallisticaly what I can do now.

I've choose the Zercher Squat due to an injury in my hip flexor (Femoral Acetabular Impingement) that cause me a lot of pain when Back Squatting. I'm working on it with mobility and stretching everyday, but at the moment I can Zercher Squat, Front Squat and Barbell Hack Squat without any pain, so those are going to be my main Leg movements at the moment.

Monday is the first day to go, so let get this done.

[100828]

Got any work out plans for females just starting out?

This is my first post in this forum, but I've been visiting around for some time, so first things first:

Hello! I'm Óscar Fernández, 27 years old, a Personal Trainer and Powerlifting Coach from Spain. Due to time I've not been training very well in the last year. Now I'm without work, so I can take it more seriously. The WRPF is doing a Regional Push/Pull meet in September and another one in December, and I'd like to sign for them and not to suck. Mainly, in the next months I want to regain my past level. For that journy I've set up my own program.

dropbox.com/s/onhzvyqwaeifydy/Cyclical%20AMRAP%20PPL.%206%20Weeks.ods?dl=0

I'm 1.87cm (6'15) and 96kgs (212lbs) around 17-18% Bodyfat.

With this Training Maxes:

Zercher Squat: 131kgs (289lbs)
Bench: 107kgs (236lbs)
Deadlift: 209kgs (460lb)

The were higher some time ago, but this is reallisticaly what I can do now.

I've choose the Zercher Squat due to an injury in my hip flexor (Femoral Acetabular Impingement) that cause me a lot of pain when Back Squatting. I'm working on it with mobility and stretching everyday, but at the moment I can Zercher Squat, Front Squat and Barbell Hack Squat without any pain, so those are going to be my main Leg movements at the moment.

Monday is the first day to go, so let get this done.

[RogerAlles]

I don't have cookie cutter program, but as a novice you can follow any LP program like Starting Strength or Phraks Grayskull for your first months of training.

[RogerAlles]

Day 1: Pull

Deadlift
- 140.0 kgs x 12 reps (AMRAP Set) [309lbs]
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps

Strict Barbell Row
- 78.0 kgs x 14 reps (AMRAP Set) [172lbs]
- 73.0 kgs x 12 reps [161lbs]
- 73.0 kgs x 12 reps
- 73.0 kgs x 12 reps

Chin Ups
- 00.0 kgs x 6 reps
- 00.0 kgs x 6 reps
- 00.0 kgs x 6 reps

Facepulls
- 38.0 kgs x 12 reps [84lbs]
- 38.0 kgs x 12 reps
- 38.0 kgs x 12 reps
- 38.0 kgs x 12 reps

Dumbbell Hammer Curls
- 15.0 kgs x 12 reps [33lbs]
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

After 4 days of full rest and a lot of months without that much volume I felt very off, but I will catch up in the long run. The first 23 days of the program are mostly accumulation work.

[RogerAlles]

Day 2: Push

Flat Bench
- 71.0 kgs x 16 reps (AMRAP Set) [156.5lbs]. PR. I'll upload my 1RM to 108Kgs [238lbs]
- 71.0 kgs x 8 reps
- 71.0 kgs x 8 reps
- 71.0 kgs x 8 reps

Incline Bench Press
- 63.0 kgs x 14 reps (AMRAP Set) [139lbs]
- 58.0 kgs x 12 reps [128lbs]
- 58.0 kgs x 12 reps
- 58.0 kgs x 12 reps

Strict OHP
- 50.0 kgs x 10 reps [110lbs]
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

Dumbbell Lateral Raises
- 15.0 kgs x 10 reps [33lbs]
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

Rope Pushdowns
- 25.0 kgs x 12 reps [55lbs]
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 9 reps

Cardio For Time:
40repsx60Kgs Flat Bench
80 Hanging Leg Raises
Results: 10:07

Bench has always being better in the high rep range for me, no surprise in getting the PR. About a month ago I got 14 reps with that weight. Same as yesterday, my body is not used yet to this volume and is taking a beating.

Peace.

[RogerAlles]

Day 3: Legs.

** Barbell Front Squat **
- 71.0 kgs x 13 reps (AMRAP Set) [156.5lbs].
- 71.0 kgs x 8 reps
- 71.0 kgs x 8 reps
- 71.0 kgs x 8 reps

** Barbell Hack Squat **
- 68.0 kgs x 15 reps (AMRAP Set) [150lbs].
- 63.0 kgs x 12 reps [139lbs]
- 63.0 kgs x 12 reps
- 63.0 kgs x 12 reps

** Hip Thrust **
- 130.0 kgs x 10 reps [286lbs]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps

** One Leg Calf Raises **
- 15.0 kgs x 18 reps [33lbs]
- 15.0 kgs x 17 reps
- 15.0 kgs x 14 reps
- 15.0 kgs x 12 reps

** Lying Leg Curl Machine **
- 22.0 kgs x 10 reps [48.lbs]
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps

** Cardio EMOM 10 Minutes**
- Min 1: 5x60Kgs Front Squat
- Min 2: 16 Kettlebell Swings

This day, the cardio, everything, was absolutely brutal. Really really not used to this high rep scheme. It's going to be a hell of 4 weeks.

[RogerAlles]

Day 4: Rest

Today I can feel all the DOMs from the previous days. It's fun that going from 3-6 reps to 8-15 can cause so much pain xDDD.

[RogerAlles]

Day 5: Pull.

** Romanian Deadlift **
- 84.0 kgs x 8 reps [185lbs]
- 84.0 kgs x 8 reps
- 84.0 kgs x 8 reps
- 84.0 kgs x 18 reps (AMRAP Set)

** Barbell Row **
- 73.0 kgs x 12 reps [161lbs]
- 73.0 kgs x 12 reps
- 73.0 kgs x 12 reps
- 78.0 kgs x 14 reps (AMRAP Set) [172lbs]

** Lat Pulldown **
- 47.0 kgs x 10 reps [185lbs]
- 47.0 kgs x 10 reps
- 47.0 kgs x 10 reps

** Cable Face Pull **
- 38.0 kgs x 13 reps [103.5lbs]
- 38.0 kgs x 13 reps
- 38.0 kgs x 13 reps
- 38.0 kgs x 13 reps

** Dumbbell Hammer Curl **
- 15.0 kgs x 13 reps [33lbs]
- 15.0 kgs x 13 reps
- 15.0 kgs x 13 reps
- 15.0 kgs x 13 reps

** Cardio: Ladder 1 to 6**
Deadlift 80Kgs
Burpees
- 04:30

It felt a lot better today. Maybe is the lack of a competition lift or the fact that I've moved the AMRAP to the last set of the exercise. I think it's both and that I'm getting used to the new routine.

[RogerAlles]

Day 6: Push.

** Overhead Press **
- 50.0 kgs x 13 reps (AMRAP) [110lbs]
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Flat Barbell Bench Press **
- 67.0 kgs x 12 reps [148lbs]
- 67.0 kgs x 12 reps
- 67.0 kgs x 12 reps
- 72.0 kgs x 12 reps [159lbs]

** Incline Barbell Bench Press **
- 60.0 kgs x 10 reps [135lbs]
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- 15.0 kgs x 11 reps [33lbs]
- 15.0 kgs x 11 reps
- 15.0 kgs x 11 reps
- 15.0 kgs x 11 reps

** Rope Push Down **
- 25.0 kgs x 12 reps [55lbs]
- 25.0 kgs x 12 reps
- 25.0 kgs x 11 reps
- 25.0 kgs x 9 reps

** Chin Up **
- 5 reps
- 4 reps
- 3 reps
- 2 reps
- 1 rep

** Hanging Knee Raise **
- 15 reps
- 15 reps

Superset With

** Plank **
- 01:00
- 01:00

I have "bad" news, yesterday a gym that is going to open soon is hiring me, so I will have to slow down. It's not that bad, I'm more advance than I thought and this kind if volume would have killed me. I'll write another program with more ondulating percentages and start it on monday.

[RogerAlles]

Day 8: Legs (Deload)

** Zercher Squats **
- 96.0 kgs x 6 reps (211.5lbs)
- 96.0 kgs x 6 reps
- 96.0 kgs x 6 reps
- 96.0 kgs x 6 reps
- 96.0 kgs x 7 reps

** Barbell Front Squat **
- 71.0 kgs x 8 reps [156.5lbs]
- 71.0 kgs x 8 reps
- 71.0 kgs x 8 reps
- 71.0 kgs x 8 reps
- 71.0 kgs x 8 reps

** One Leg Calf Raises **
- 15.0 kgs x 20 reps [33lbs]
- 15.0 kgs x 18 reps
- 15.0 kgs x 14 reps

** Lying Leg Curl Machine **
- 22.0 kgs x 11 reps [48lbs]
- 22.0 kgs x 11 reps
- 22.0 kgs x 11 reps

** Hanging Knee Raise **
- 15 reps
- 15 reps
- 15 reps

Superset With

** Plank **
- 01:00
- 01:00
- 01:00

So, first day deloading and it felt heavy as ****. I hope it gets better for the incoming week. I've decided to jump in the PH3 program.

[RogerAlles]

Upper: (Deload)

First Giant Set

* Barbell Row *
- 60.0 kgs x 10 reps (135lbs)
- 70.0 kgs x 8 reps (155lbs)
- 80.0 kgs x 6 reps (176lbs)

* Flat Barbell Bench Press *
- 60.0 kgs x 10 reps (135lbs)
- 70.0 kgs x 8 reps (155lbs)
- 80.0 kgs x 6 reps (176lbs)

* Dumbbell Hammer Curl *
- 15.0 kgs x 12 reps (33lbs)
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

* Hanging Knee Raise *
- 15 reps
- 15 reps
- 10 reps

Second Giant Set

* Chin Up *
- 5 reps
- 5 reps
- 5 reps

* Push Press *
- 50.0 kgs x 10 reps (110lbs)
- 50.0 kgs x 9 reps
- 50.0 kgs x 8 reps

* Cable Face Pull *
- 33.0 kgs x 12 reps (74lbs)
- 33.0 kgs x 12 reps
- 33.0 kgs x 12 reps

* Plank *
- 00:45
- 00:45
- 00:45

So, I've been sick this last three days and I'm not fully recovered but I wanted to come back to do at least one workout before starting Ph3 on monday, and this was hard and heavy althougt they are weights that I've managed easily in the past. I'm starting to think that my conditioning sucks.