Since this week is a deload week and there is no log, I figured I would share my plans for the future.
I plan to start a 6 week mass block next week, And if I don't have the time to start it, Then I'll use next week as a primer and start it next week. The routine is going to be as such.
Monday: bench 531 fsl. + barbell row
Bbb inclines + chest supported row
Floor flyes + straight arm pulldowns 3x15
Poundstone curls & overhead extension 100 reps.
Tuesday: deadlift 3x5
Snatch grip deadlift Bbb
Hack squat 3x20
Leg curls and extensions 100 reps
Thursday: OHP531 + Kirk rows: 5x10
Seated DB OHP + meadows shrugs: 4x8-12
Incline lateral raises + rear delt flyes 3x15
Poundstone curls + overhead triceps.
Friday: hang clean 3x5
Front squat 531
20 rep back squat
100 leg curls and extensions
Saturday arms
100 lateral raises every training day in the morning.
50 feet to bar everytime I'm at wrestling club.
Goals: The plan is to get bigger and grow muscle in all my weaker areas while still holding onto my strength that I developed. As such I'll be doing some form of heavy main lift work, but with less volume than before to save energy for the assistance muscle building movements. In addition, all work after the main movement is going to use at least a 3 second negative to increase eccentric tension and (hopefully) growth. I'm looking to add about 5 lbs in this phase.
MAIN FOCUSES: quads and shoulders are the big ones here. I really need more quad strength if I ever want to squat and pull big numbers, and I'm hoping to combat this with front squats as my main movement and almost entirely taking back squats out. This will be the main movement of this phase where I really try to push the strength on. Along with hack squats on Tuesday and widowmakers on friday, I hope my quads really grow in this mass phase.
For the shoulders (and upper chest.. I'm lumping these 2 together) I'm focusing a lot on inclines on my bench press day, and throwing dumbbell pressing in the mix on my ohp day, along with some side and rear delt raises, which I haven't done in a long time. In addition to this, I'll be doing 100 lateral raises every morning that I train, to try to really add some size to my deltoids which leads me to my next point.
Ultra high reps: I got these from Paul Carter and Derek Poundstone. Basically they do 100 curls straight with a barbell and the results can speak for themselves. I've slowly been working up to 100 the past 2 or 3 weeks now for the poundstone curls as well as triceps extensions, and I already feel my elbows are a lot happier, and that my arms are growing well too. I plan to give this a try for shoulders this training phase and see if they can really increase.how wide my shoulders are.
EATING: probably the least to write about, I'm going to try to eat what I've normally been eating, but waking up a little bit earlier to get more food in the Morning, as well as adding two PBJs to my diet a day. My diet is going to change daily because of work and family, but I should still be able to gain weight and keep it fairly rigid.
