Right now my training template is based around the idea of basebuilding talked about from Paul Carter of Lift-Run-Bang. His main ideas around this philosophy can be found in his basebuilding book.
Before, I was using a more open-ended training idea based around high volume, high frequency, and heavy weight. This idea came from Jamie Lewis of Chaos and Pain. I followed this training style for around 14 months. I routinely smashed PRs. In a span of 14 months it took my squat from 330 to 515. Still not earth-shattering but my parents no longer want to kill themselves because of my feeble excuse for a squat.
Eventually this type of training just drains your mental reserves. I dread the idea of going back to that way of training for the foreseeable future. However, the main tenets of my training philosophy haven't changed. They are
- Smash the weight. Lift Explosive. No Grinders
- Train the squat twice a week no matter what.
- Focus on building the back
The only thing that has changed is the way I structure my routine.
Day1- Squat and Back Building
Squat- 5x5 in 15 minutes
Elevated Stiff Leg Deadlift- 3 explosive sets of 5
Barbell Row
Kirk Shrugs
Chins
Day 2- Bench Press
Bench Press- 5x8reps at 75% Max
Incline Press- 350 Method. This is 50 reps across 3 sets with 60 seconds of rest between each set.
Triceps- 100 Reps
Biceps- 100 Reps
Day 3- Front Squats and Deadlifts
Front Squats- 5 sets of around 65-75% max and go for as many as possible on last set.
Deficit Deadlifts- Week 1 is 5x3, then Week 2 is 4x3 with 30 more pounds, then Week 3 is 3x3 with 40 more pounds than week 1. After week 3 repeat week 1 with 5 more pounds.
Pendlay Row- Really focus on explosive reps.
Good Morning- Really Light 3x12 reps
Chins- 4 sets of AMAP
Day 4- Press
Press- Just Work up to 5rm then 3rm.
Klokov Press- 3x8 reps. Really helps to open up shoulder girdle and fire those delts
Triceps- 50 reps
Biceps- 50 reps
Abs and Calves and Rear Delts I just train on my off days on before my cardio days. Bodyweight exercises for these such as ab wheel, calf raise, and band pull aparts. These body parts help in getting stronger but they don't make or break your training progress.
Cardio- I hate cardio more than anything. But I try to fit in 2 or 3 sessions of at least 25 mins on the treadmill or eleptical. Sometimes I even do a HIIT session on the treadmill if I can. Any more and my legs dont recover for the deads and squats.
