Highway Periodization

[highwayjack]

Really good to be back in the forum here. I'll keep my journal here. I have been nursing a leg injury near my right knee last summer. I just now have the ability to start overloading the legs again. I plan to use a "hypertophy" phase to gradually increase my ability to deal with overload. I'll be on it for 6 weeks.

My stats:
6'3"
214lb
13-14%BF

I plan to put the criteria up and fill it in after I train. So the results won't be up until later this afternoon.

Day1 Week1: (Vertical Pull dominant)

DB Deads (4x10 tempo 3-2-1-0 30sec)A-1
DB RDL (4x12 tempo 4-1-1-0 30sec) A-2
Half Pike Holds (4x20sec 90sec)A-3
Chinups (3x4 tempo 6-1-0-1 30sec)B-1
Snatch Grip Uprights (3x10 tempo 3-0-1-2 30sec)B-2
BB Curls (3x15 tempo 2-0-1-0 90sec)B-3

[Colossus]

Lookin forward to followin your log mang.

[highwayjack]

Hey colossus been awhile big guy:

Had a little trouble editing my post. So I'll just post again. Excuse the re-run:

DB Deads (4x10 tempo 3-2-1-0 30sec)A-1/ 75x10,75x7,60x8 (1miss set)
DB RDL (4x12 tempo 4-1-1-0 30sec) A-2/ 55x12,50x12,50x8 (1miss set)
Half Pike Holds (4x20sec 90sec)A-3/ x15sec,x11sec,x9sec (1miss set)
Chinups (3x4 tempo 6-1-0-1 30sec)B-1/ 2x,2x,1x
Snatch Grip Uprights (3x10 tempo 3-0-1-2 30sec)B-2/ 55x10,55x10,55x9
BB Curls (3x15 tempo 2-0-1-0 90sec)B-3/ 54x15,45x12,45x8

Missed a few sets and reps. I usually go all out for max effort and exhaustion, but since this is the first week...I'll just concentrate on form.

[highwayjack]

Day2 Week1 Hypertrophy:
Increasing rest breaks on first round of exercises. Yesterday I found I had to drop the weight too much and completely drop a set because the muscles were not ready to go for it. Hopefully increasing rest breaks will help me today.

1. DB Bench inclined 3x12 (2-2-1-0) -30sec -A-1/50x12,50x6,40x6
2. Staggered Hand Pushups 3x10each side (2-2-1-0) -30sec- A-2/ x5ea,x6ea,x2ea3. DB Bench Flat 3x8 (3-1-1-0) -120sec- A-3/ 50x8,40x7,35x6
4. DB Dead Bugs 3x20 (moderate tempo) -30sec- B-1/ 5eax20,10eax12
5. DB Tricep Supine Ext 3x12 -30sec- B-2/ 15eax12, 15eax12
6. BB 1Arm Jammers 3x8 -90sec- B-3/ 95x8ea, 95x8ea
7. Plank Rotation to pushup 1 set to exhaustion/ skip

Unfortunately I had to interrupt the workout. Way too much on my plate today. Felt a little light headed during the second round of exercise. No biggie. Numbers are fine for the first week.

[highwayjack]

Took a few days off to heal up and take care of some irritating interference. All's good.

Day5 Week1 hypertophy
OVHD BB Squats 3x10 (3-1-1) 30sec/95x10,95x10
1Arm DB Pushpress to Jerk 3x5ea (2-x-x) 30sec/25x5ea,25x5ea
BB Front Squats 3x12 (3-2-1)120sec/95x8, 95x5
BB Pushpress 2x6 (2-x-x)30sec/95x6,115x6
Standing W Cobra 2x12 (2-2-1) 30sec/(no weight) x12,x12
Russian Press 2x15 (moderate) 90sec/10eax11,10eax6

Didn't hit all the numbers. I call it quits when the tempo and repetitions drop too much (just for this week).
Next week will be pretty tough compared to this week. I have been holding back from going to all out exhaustion with each set. I'm sure I'll be ready.
__________________

[highwayjack]

Originally Posted by highwayjack

DB Deads (4x10 tempo 3-2-1-0 30sec)A-1/ 75x10,75x7,60x8 (1miss set)
DB RDL (4x12 tempo 4-1-1-0 30sec) A-2/ 55x12,50x12,50x8 (1miss set)
Half Pike Holds (4x20sec 90sec)A-3/ x15sec,x11sec,x9sec (1miss set)
Chinups (3x4 tempo 6-1-0-1 30sec)B-1/ 2x,2x,1x
Snatch Grip Uprights (3x10 tempo 3-0-1-2 30sec)B-2/ 55x10,55x10,55x9
BB Curls (3x15 tempo 2-0-1-0 90sec)B-3/ 54x15,45x12,45x8

.

Day1 Week2 Hypertrophy
I expect some strong leaps this week as I push every set to exhaustion and past the tempo range.
DB Deads A-1/75x10, 75x10, 75x7
DB RDL A-2/ 55x12, 55x12, 55x5
Half Pike Holds A-3/ 17sec, 13 sec, 10sec
Chinups B-1/3,2
Snatch Grip Uprights B-2/60x10,60x7
BB Curls B-3/55x15,55x9

Did okay but not as good as I wanted. My forearms were so locked up with a serious pump.I had to call it quits after the curling. The form got pretty bad near the end.

[highwayjack]

Originally Posted by highwayjack

Day2 Week1 Hypertrophy:
Increasing rest breaks on first round of exercises. Yesterday I found I had to drop the weight too much and completely drop a set because the muscles were not ready to go for it. Hopefully increasing rest breaks will help me today.

1. DB Bench inclined 3x12 (2-2-1-0) -30sec -A-1/50x12,50x6,40x6
2. Staggered Hand Pushups 3x10each side (2-2-1-0) -30sec- A-2/ x5ea,x6ea,x2ea3. DB Bench Flat 3x8 (3-1-1-0) -120sec- A-3/ 50x8,40x7,35x6
4. DB Dead Bugs 3x20 (moderate tempo) -30sec- B-1/ 5eax20,10eax12
5. DB Tricep Supine Ext 3x12 -30sec- B-2/ 15eax12, 15eax12
6. BB 1Arm Jammers 3x8 -90sec- B-3/ 95x8ea, 95x8ea
7. Plank Rotation to pushup 1 set to exhaustion/ skip

Unfortunately I had to interrupt the workout. Way too much on my plate today. Felt a little light headed during the second round of exercise. No biggie. Numbers are fine for the first week.

Day2 Week2 Hypertrophy:
Warmed up with a client today. I probably warmed up a little toomuch. Wasted too much energy.
DB Incline Bench/50x12,50x6,50x5
Staggered hand pushups/x6ea,x4ea,x2ea
DB flat bench/50x5,50x4,50x4
DB Dead Bugs/(legs totally extended) x16,x12,x10
DB Supine Tri Ext./20x12,20x12,20x9
BB 1Arm Jammer/90x8,90x8,90x8
Plank Rotation to pushup/x4

Happy with the increase in sets and being able to hang through the workout.

	energy

[jsonbrent]

nice work bro....keep it up

[Squat4Life]

Highwayjack... I remember that sick clown avatar from somewhere lol. Good to see you bro. I hope you put on some mass.

[highwayjack]

Hey thanks Brent.

Hey Squat, good to hear from ya'...ya I'm pushing to put mass on. I think last year I was pushing 230lb (not exactly nat. way).
Day 3 was off
Day4 Week2 Hypertrophy:

Skipped this day last week. Nearly have to do it thise week. I'll find a way to get to the gym. I really need this pull day to counteract the dominant pushing days.

1. BB Supinated grip bentover row 3x8 (2-1-1-2)/135x8,135x7,135x7
2. 1Arm DB Row no bench 3x8 (2-0-1-2)/55x6ea,55x8ea,55x7ea
3. Horizontal Row to chest Pronated Grip 3x6 (2-1-1-2)/x6,x4,x4
4. Side Planks 3x 30sec./30,30,30
5. T-Cobra on Bench 3x12 (2-1-1-2)/5eax12,5eax12,5eax12
6. High Cable Pulls (or bands) 3x17 (3-0-1-1)/50x9ea,50x9ea,50x8ea

Rested for 2min between trisets and 30 sec between each exercise. For exercises 4-6 I had to cut the rest to almost nil because I really needed to get on with life....got stuff to do.