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Zander1983
New member
Having abandoned short-term fat-loss plans, I've adapted my next four weeks worth of training from strength coach Christian Thibaudeau's work, mixed in with plenty of my own weird ways and ideas. My last training block was of the cookie-cutter variety and I learnt so much from it, but its time to take it to the next level now.
My next four weeks of training (a strength block) will be as follows...
Week 1 (6 Jul - 12 Jul): Introduction loading - 2 x 6
Week 2 (13 Jul - 19 Jul): Base week - 5 x 5
Week 3 (20 Jul - 26 Jul): Shock week - 2 x 4, 2 x 3, 2 x 2
Week 4 (27 Jul - 29 Jul)*: Unloading and test - 3 x 4
* 3 of 6 training days, followed by 1RM tests
Training split
Day 1: Bench Press, Close-grip Bench Press, Overhead Press
Day 2: Chin-ups, Barbell Rows, Snatch-grip Rack Deadlifts
Day 3: Full Back Squats, Good Mornings, Hang Power Cleans
Day 4-6: Repeat Days 1-3
Day 7: Off
I'm crazy, I know. Training 6 out of 7 days is insane. Its only for 3 weeks though and there are a few reasons. The high frequency is offset by slightly lower volume than I would adopt in a 4 day/week split. I'll be able to put 200% into these 3 weeks, since I am off from school and work. This means that my diet will be incredibly dialled in, R&R completely maximised, and training my only priority (does a woman count?
).
My diet will be cleaned up. I'd like to try and maintain my weight while slowly stripping off some fat. I'll be lowering my carb intake from what it has been at of late (through the roof). Carbs will be well timed and of the highest quality. Total calories will be lowered slightly I guess, but I don't really keep a close eye on them these days, preferring quality to be the focus.
I returned from my holiday at 177.5 pounds. That is up significantly from where I was at when I posted my photos on April 29, where I was about 165 if I remember correctly. Don't have any comparisons apart from some holiday photos.
I picked up my new plates today 
This is going to be fun.
My next four weeks of training (a strength block) will be as follows...
Week 1 (6 Jul - 12 Jul): Introduction loading - 2 x 6
Week 2 (13 Jul - 19 Jul): Base week - 5 x 5
Week 3 (20 Jul - 26 Jul): Shock week - 2 x 4, 2 x 3, 2 x 2
Week 4 (27 Jul - 29 Jul)*: Unloading and test - 3 x 4
* 3 of 6 training days, followed by 1RM tests
Training split
Day 1: Bench Press, Close-grip Bench Press, Overhead Press
Day 2: Chin-ups, Barbell Rows, Snatch-grip Rack Deadlifts
Day 3: Full Back Squats, Good Mornings, Hang Power Cleans
Day 4-6: Repeat Days 1-3
Day 7: Off
I'm crazy, I know. Training 6 out of 7 days is insane. Its only for 3 weeks though and there are a few reasons. The high frequency is offset by slightly lower volume than I would adopt in a 4 day/week split. I'll be able to put 200% into these 3 weeks, since I am off from school and work. This means that my diet will be incredibly dialled in, R&R completely maximised, and training my only priority (does a woman count?
). My diet will be cleaned up. I'd like to try and maintain my weight while slowly stripping off some fat. I'll be lowering my carb intake from what it has been at of late (through the roof). Carbs will be well timed and of the highest quality. Total calories will be lowered slightly I guess, but I don't really keep a close eye on them these days, preferring quality to be the focus.
I returned from my holiday at 177.5 pounds. That is up significantly from where I was at when I posted my photos on April 29, where I was about 165 if I remember correctly. Don't have any comparisons apart from some holiday photos.
I picked up my new plates today
This is going to be fun.
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I think my triceps are getting much stronger though. Nice not to fail on the overheads. I'll try and jack those up next workout.
), I'll have a decent amount of time to get things like boards sorted out. I will probably build a proper box too. Despite all the posting I do here (its while studying), I'm a busy boy.
