[highwayjack]

Originally Posted by highwayjack

Skipped a day last week. Had to pull up carpet in a space I'm renting out. Soon to be my training facility. 1200 sq ft of carpet is nothing nice.

Day1 Week3 Hypertrophy
This is a linear periodization. So I am going to hit my peak in weight this week. Next week, I will drop the weight by 10% or so and increase rep ranges and sets.

DB deads A-1/75x10,75x10,75x7
DB RDL A-2/55x12,55x12,55x11
Half Pike Holds A-3/19sec,12sec,10sec
Chinups B-1/x4,x3,x1
Snatch grip Uprights B-2/60x10,60x9,60x8
BB Curls B-3/55x12,55x12,55x9
Wasn't able to increase weight. Happy with the numbers though

Day1 Week4 Hypertrophy:
This is the "unloading" week. Take the weight down about 10% and add a few more reps. I won't add sets until next week. Give the CNS a break.

DB Deads A-1/60x12 all
DB RDL A-2/50x12 all
Half Pike Holds A-3/11sec,9sec,7sec
Chinups B-1/6,4,3 (faster tempo)
Snatch Grip Uprights B-2/50x12all
BB Curls B-3/50x12all