I am conscious of people’s needs and
wish them to be constantly sated. I don’t
have a major article to post right now (I will soon, however), so I figured I’d
keep you entertained with my current lifting routine and some literary
nonsense. So again, enjoy the
accoutrements before the main course.
The Villainous Routine
The primary
focus of my routine is strength (in the major lifts), size, and the maintenance
or reduction of body fat. I’ve been
immersed in this particular routine for approximately two months now and I can
say that it is accomplishing all the aforementioned goals.
All
the following lifting days are preceeded by dynamic stretching and some jumprope/heavybag/pad
work as a warm-up.
Monday
Closegrip Bench Press-I usually
perform as many triples as possible with a decided weight (around the 80%-90%
area.) All my benching is done paused on
the chest. Attempt to progress in weight
each week.
Strict Overhead Press-A few triples,
a few doubles, and a couple singles. I
use whatever weight feels somewhat heavy.
I don’t abide by a strict weekly progression for this.
***These
first two movements take up a little more than half the session. The following accessory work is done with
very short rest periods.***
Chin-ups or Close Grip Pull-ups-About four
sets. Start with bodyweight and then
progressively add weight each set. Just
trying to hit the upper-back. Sometimes to break monotony I'll do V-handle Lat Pulldowns.
Rear-deltoid Raises-3 sets 10-15
reps
Face-pulls or Seated Dumbbell Cleans-3 sets 10-15
reps. If I feel as if my upper back has been appropriately hit, I may do a couple sets of 15-20 with triceps pushdowns instead.
Core-Core is usually done every day. I pick whatever movement tickles my fancy that
day. I alternate between Ab Wheel, Leg
Raises, Cable Twists, Suitcase Deadlifts, Planks, and Toes to Bar.
No fucking crunching.
Tuesday
Squats-I perform as many sets of
triples or four as I can with a decided weight.
I attempt to progress every week.
If the progression is not possible, I’ll drop the weight a bit and begin
the progression from there. Squatting
takes up almost 3/4th’s of this session.
Front-squats or Leg Press-Depends on my
mood. It’s either heavy triples with
front squats or a couple sets of 15-20 with leg press. I try to do the front squats though.
Machine Leg Curls-Standing,
seated, lying down, whatever. Just a few
light, high rep sets to get the blood flowing and do rehabilitation work.
Core
Wednesday
A
light, quick, recovery day.
Biceps-I quickly blast through three
biceps exercises. Barbell curls, swiss
bar curls, hammer curls, cable curls, incline curls, etc. Just pick whatever you’d like.
Face-pulls
Rear-deltoid raises or rear-deltoid fly
on the pec-dec machine.
Core
Thursday
Bench press-I do three week
microcycles with a specific weight.
Singles one week, doubles the next, and triples the final week. Then I begin a new cycle with a heavier
weight.
Close-grip Bench Press-Just two high
rep sets.
Klokov Press-3-5 sets of 3-8
reps.
***This
will take up about 3/4th’s of the session***
Dumbbell Incline Press-A couple sets
10-12 reps. Nothing too heavy. If my shoulders feel overworked, I may just do Chest Cable Flys instead.
Rolling Triceps Extensions-3 sets 6-10
reps
Triceps Rope Pushdowns-2-3 sets 10-15
reps
Core
Friday
Friday
is by far my longest training session with the most compound, heavy
movements. It’s deadlift day, punks.
Deadlift-I run three
week microcycles alternating between the sumo, conventional, and deficit
deadlift. Each week of the microcycle I
pull a progressively heavier weight.
Only singles. The third week of
the microcycle is a max, per say.
Squat-I work up to a heavy single or
double.
Stiff-leg Deadlift- 1 set of 5 and
1 set of 3. Heavy.
Shrugs-3 sets of 6-10 reps. Heavy.
Barbell Pendlay Rows-3-5 sets of 5
reps. Heavy.
Reverse Grip Lat Pulldowns-2-3 sets of
12-20 reps. Light (because your balls
may be falling off at this point.)
Core
Saturday
Saturday
is another light/recovery day. I’ll do a
light cable row and a light lat pulldown.
Then I’ll do bench press triples with 50% weight. Then maybe some squat triples with 50%
weight. Some core and then I’m out.
Sunday
Good
Gautama; a goddamn day off.
In
addition to this lifting routine, I’ll do a couple sessions of static
stretching and some sparring.
*
Extraneous Literary Exploits
I figured I may as well post some of
my recently published stuff. Enjoy. Any questions, comments, or insults, feel
free to leave them.
 |
| In honor of the XXX Olympic Games |
Do you use the same target volume for your bench press with singles/doubles/triples (7-10 total reps) or does that change from week to week?
ReplyDeleteYeah, if I did 10 singles the first week, I would try to do 5 doubles the second week, and then 3-4 triples the third/final week of the microcycle.
DeleteAnother alternative, which I sometimes do to break monotony is as follows: Since I do a lot of volume with close grip bench press on Mondays (5-8 sets of 3-4 reps), I'll just do one true working/intense set with conventional bench press on Thursday. I work up to a particular weight and I decide upon a certain number of reps which I feel will bring me close to failure.