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Old 01-23-2015, 12:55 PM   #1
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Default Upcoming Training Cycle

Thanks for reading and thanks in advance for your advice.

I am about halfway through my current training block, which is going well. After this block, I will be switching my focus back to strongman. I am thinking of taking a different approach this time, low frequency. I have always tried to squeeze as much into a program as I can, but now I am going to do the opposite. I am going to do something similar to Chase Karnes’ routine at elitefts.com. Basically, three main lifting days a week. 1 upper, 1 lower, 1 events. This will be rotated on a 14 day schedule:

Week 1
Monday-Incline bench, pull ups, strict log press, rows
Wednesday-deadlifts, front squat, rack pull
Saturday-axle clean and press, yoke, medley

Week 2
Monday-strict ohp, pull ups, bench press, row
Wednesday-squat, pause squat, good morning
Saturday-log, farmers, stones

I did not list out all assistance movements, and the events will change when I decide to do a competition.

I am also planning to step up my nutrition, I did a spot check today of my macronutrients and they are awful. I think nutrition is my missing link right now. I am planning to use carb cycling, 3 high carb days, 2 low carb days and 2 moderate days. Moderate days will focus on carbs at night to fuel the next workout. High days will be on main training days. Still messing with this.

I am not going to go crazy tracking macros during this but I am going to figure out my staple meals and stick to them. The only thing that will change will be dinner. I will rotate the same things at work each day. I will plan my macros for the work day and then eat sensible dinner that fits the low carb or high carb model. Right now I am not getting enough quality protein and not enough calories overall.

Any thoughts are appreciated. I am sure I will do some conditioning in here also. I also like going into the spring/summer I will have the option to move events to Friday and have the weekend if I am busy.

Thoughts, I know this was a lot thanks for reading. Any thoughts on carb cycling are welcome too.
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Old 01-25-2015, 11:02 AM   #2
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Bump for a thought?
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Old 01-26-2015, 07:33 AM   #3
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Carb cycling sounds interessting, that might be something for me to look into aswell. Is the purpose to recover and have energy for next training Day, or to also add weight?

Program looks fine to me. If you got the time, trow in a day when.you do prehab type work or plain bodybuilding, arms, flyes and laterals and such Together with conditioning, prowler, sprints or what you prefer. Just thinking out loud here. Good luck J.
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Old 01-26-2015, 09:18 AM   #4
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Originally Posted by big_swede View Post
Carb cycling sounds interessting, that might be something for me to look into aswell. Is the purpose to recover and have energy for next training Day, or to also add weight?

Program looks fine to me. If you got the time, trow in a day when.you do prehab type work or plain bodybuilding, arms, flyes and laterals and such Together with conditioning, prowler, sprints or what you prefer. Just thinking out loud here. Good luck J.
Thanks swede, carb cycling can be applied to pretty much any situation. My goal is going to be some recomp, and I think it will help with recovery. Some say it will optimize hormone levels and your body will utilize the carbs you take on.

I will likely add in some bodybuilding and conditioning. I was initially thinking Thursday bodybuiliding and conditioning, Sunday light conditioning.

Thanks for your input.
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Old 01-26-2015, 12:57 PM   #5
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If your technique is sound , the weight is relatively heavy and you have a few years under your belt (as you have all the above covered) - I just don't think you can go wrong with low frequency.
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Old 01-26-2015, 01:14 PM   #6
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If your technique is sound , the weight is relatively heavy and you have a few years under your belt (as you have all the above covered) - I just don't think you can go wrong with low frequency.
Thanks Sandbox, I agree. I think it is a good idea for a little while. Like I said, I have always pushed for more volume, and maybe the change will help.

Basically, since I was 16 I have been trying to figure out how to add more into my programs. Maybe this change is what I need.
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Old 01-26-2015, 02:40 PM   #7
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Thanks Sandbox, I agree. I think it is a good idea for a little while. Like I said, I have always pushed for more volume, and maybe the change will help.

Basically, since I was 16 I have been trying to figure out how to add more into my programs. Maybe this change is what I need.
My path was similar....from 21 to 35 I was trying to maximize volume. If I could add a set, rep or movement-I'd do it. Now in my fifties I'm trying to cover major groups with compound movements and limited volume. Hell, if there is one machine that covered the big three in one movement I'd be down to one set a week. Now I'm just sounding like Cutty's sex life (or lack-there-of).
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Old 01-26-2015, 05:09 PM   #8
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Quote:
Originally Posted by Sandbox View Post
My path was similar....from 21 to 35 I was trying to maximize volume. If I could add a set, rep or movement-I'd do it. Now in my fifties I'm trying to cover major groups with compound movements and limited volume. Hell, if there is one machine that covered the big three in one movement I'd be down to one set a week. Now I'm just sounding like Cutty's sex life (or lack-there-of).
I just love to train, and love to be in the gym. I am thinking if I train less days, I will be able to train harder when I am there.

Nutrition needs to become a priority too.
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Old 01-26-2015, 08:19 PM   #9
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nutrition is very important, especially for competitors or anyone getting older each day...

I'm nowhere near your level, but I'm doing a rotation that is essentially similar and it's going well.
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