Highway Periodization

[highwayjack]

Originally Posted by highwayjack

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.

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

[highwayjack]

Originally Posted by highwayjack

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.

Day4 Week3 Hypertrophy:

Had to skip the last training session. Meeting with contractors to renovate the new gym.
BB Supinated Grip Bentover Rows/145x8,145x8,145x8
1Arm DB Row No Bench/60x8,60x8,60x7
Horizantal Row to chest Pronated grip/x6,x6,x6
Side Planks/40sec,40sec,40sec
T-Cobra on Bench/7eax12,7eax12
High Cble 1Arm Pulls/bandx9,bandx9 (used a heavy elastic band)

[highwayjack]

Originally Posted by highwayjack

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.
__________________

Skip this day last week. Almost had to skip today. Much to do this holiday season, but I can't use that as an excuse. So get to it.

Day5 Week3 Hypertrophy:
OVHD BB Squat 3x10 (311)/115x10 all
1Arm DB Pushpress to Jerk 3x5ea (2xx)/30x5ea all
BB Front Squats 3x12 (321)/95x10,95x6, 2DB 30eax10
BB PushPress 2x6 (2xx)/115x10 all
Standing w Cobra 2x12(221)/x12 all
Russian Press 2x15 (mod)/10eax15 all

[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

[highwayjack]

Skipped this last week
Day2 Week4 Hypertrophy:
Little unmotivated from other things needing too much of my attention. Got to get'er done anyway. No excuses and there will be no regrets:

DB Incline Bench A-1/45x12,45x12,45x8
DB Staggered Hand Pushup A-2/x6ea,x3ea,x3ea
DB Flat Bench A-3/45x8,45x8,45x6
DB Dead Bugs B-1/10lbx10 all
DB Supine Tri Ext. B-2/15lbeax12 all
BB 1Arm Jammer B-3/80lbx9ea all
Plank Rotation to pushup to exhaustion/x9
Got through it

[highwayjack]

Originally Posted by highwayjack

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

Coming off of a short haitus. Had much to do and little time to do it in. The new training facility is being pushed hard to open by the end of this week. Dare the impossible

Day1 Week5
Back with higher intensity. Looking for 30-35% higher intensity than last week. Will need to lower reps and raise sets. Time to hit it:
DB Deads A1/80x6,85x6,90x6,90x6
DB RDL A2/70x8,75x8,80x4,80x6
Half Pikes A3/20sec,11sec,8sec,4sec
Chinups b1/4,3,3
Snatch Grip DB Uprights B2/75x8,75x8,75x6
BB Curls B3/65x10,65x8,65x6
Had to cut it a bit short. Great workout but I only had an hour to attack it.

[highwayjack]

Originally Posted by highwayjack

Skipped this last week
Day2 Week4 Hypertrophy:
Little unmotivated from other things needing too much of my attention. Got to get'er done anyway. No excuses and there will be no regrets:

DB Incline Bench A-1/45x12,45x12,45x8
DB Staggered Hand Pushup A-2/x6ea,x3ea,x3ea
DB Flat Bench A-3/45x8,45x8,45x6
DB Dead Bugs B-1/10lbx10 all
DB Supine Tri Ext. B-2/15lbeax12 all
BB 1Arm Jammer B-3/80lbx9ea all
Plank Rotation to pushup to exhaustion/x9
Got through it

Day2 Week5 Hypertrophy:
DB Incline Bench A1/55x6,55x6
Staggered Hand Pushup a2/16,8
DB Flat Bench A3/55x6,55x4
DB Dead Bugs B1/ --
DB Supine Tri Ext B2/ --
BB 1Arm Jammer B3/ --
Plank Rotation to Pushup/ --

Felt a troubling pull deep in my right armpit area. I went ahead to finish 2 sets, but it did not go away. Been through chest and shoulder injuries....best not to risk it. Lick my wounds and get ready for the next workout

[highwayjack]

Had to take some time off to get my gym opened.

Day1 Week1 MxS (max. strength)
Is there a better way to break in a new training studio than with a max strength training session??? Doubt it:

This will last 4 weeks. I will also throw in sprints and some Parkour training to keep it interesting.
BB Deads 10x1-4 reps/315x2 for 5 sets
Heavy Band Military Press 10x1-4/ lightestx6,midx1,lightestx5,2l ightestx1,lightestx5

Surprisingly bad workout. A few factors may have something to do with it. Allergic reaction to a wasp sting on arm, and change in workout time to late afternoon. Hopefully I'll be up and running next week full throttle. My grip strength was pretty low today. I'll have to augment some grip strengrth work where I can.

[jsonbrent]

so how is the gym?!?!?! what kind of equip. do you have in there?? Shit, I would love t have my own gym....I'd sleep in it........#'s are looking good btw....you got some strength on you......

[highwayjack]

Originally Posted by jsonbrent

so how is the gym?!?!?! what kind of equip. do you have in there?? Shit, I would love t have my own gym....I'd sleep in it........#'s are looking good btw....you got some strength on you......

The gym is coming along. The final bit of equipment gets in tomorrow. Right now I have standard dumbbells (3-75lb) a few bb with about 700lb of weighted plates. A universal bench and a platform. A few other things like heavy bands and chains and other knick knacks. 2 Half racks and chinup/dip apparatusses apparatuss-isses....apparati ....whatever.

Gyms are nothing but headaches, but i don't think I would have it any other way

thanks

Day3 Week1 MxS:
Some Lactic and Alactic training today. This will be tricky being that Alactic system needs more rest time then Lactic.

short dynamic warmup

1. Long Jumps 3x10 t.s. (triset)
2. Staggered Hand Plyo Pushup 3x6,5,4
3. Jump Rope/ high knee 60sec,normal 60sec,hiptwist 60sec
Did each exercise with a 30sec active rest between exercises. I took 2min break between sets. Definitely needed that 3rd minute.