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Old 02-24-2014, 10:20 PM   #151
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Cardio Day 21: 24th Feb 2014

Taekwondo for 1 hour
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Old 02-25-2014, 02:55 AM   #152
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Old 02-26-2014, 01:11 AM   #153
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Had a good workout at taekwondo last night, but hurt my foot going for a roundhouse kick and missing the target. Long story short, while it didn't feel that bad last night, this morning I ended up with a nice swollen foot.

Swelling subsided, but I ended up doing light weight high reps. In any case, last couple of heavy workouts, I was unable to get the 5 reps I was shooting for in bench or squats. All this combined, I thought getting into full body periodization would be the sensible thing to do.

Basic structure -

SUNDAY
OHP (M)
Cleans (H)
Rows (M)
Squat (H)
Bench (H)

TUESDAY
OHP
Cleans
Rows
Squat
Bench
fun lifts / iso
all lifts are light weights high reps

THURSDAY
OHP (H)
Cleans (H)
Squat (M)
Bench (M)
Deadlift (H)

M = Medium intensity (volume work)
H = High intensity (low reps, heavy weight)

Cardio will be done Mon, Wed and Fri in form of taekwondo.
Saturday is complete rest.

Will count the previous heavyish session as the first session of the periodized approach. Today's session is, therefore, day 2 of this approach - and hence a light session.
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Old 02-26-2014, 01:16 AM   #154
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Week 1, Day 2

OHP
bar x 20
85 x 2 sets x 15

Cleans
bar x 10
85 x 5
125 x 3 sets x 5

Rows
135 x 2 sets x 15

Squats
bar x 10
115 x 5
150 x 2 sets x 15

Bench
bar x 20
115 x 2 sets x 15

Tri pushdown
110 x 12
110 x 9

Crunches
2 sets x 20


Been a while since I squatted higher reps. Despite the low weight, was a bit winded.
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Old 02-26-2014, 01:22 AM   #155
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Quote:
Originally Posted by kitarpyar View Post
Basic structure -

SUNDAY OHP (M) Cleans (H) Rows (M) Squat (H) Bench (H)
TUESDAY OHP Cleans Rows Squat Bench fun lifts / iso
all lifts are light weights high reps

THURSDAY OHP (H) Cleans (H) Squat (M) Bench (M) Deadlift (H)

M = Medium intensity (volume work)
H = High intensity (low reps, heavy weight)

Cardio will be done Mon, Wed and Fri in form of taekwondo.
Saturday is complete rest.
Plan looking good. But you need some good stamina and strength to perform all the lifts with progression (either in wts. / reps) on almost every alternate days. I'm very sure you will pull it off. Keep up the great work Pratik ...
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Old 02-26-2014, 01:24 AM   #156
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Originally Posted by kitarpyar View Post
Week 1, Day 2
OHP bar x 20 85 x 2 sets x 15
Cleans bar x 10 85 x 5 125 x 3 sets x 5
Rows 135 x 2 sets x 15
Squats bar x 10 115 x 5 150 x 2 sets x 15
Bench bar x 20 115 x 2 sets x 15
Tri pushdown 110 x 12 110 x 9
Crunches 2 sets x 20
that's lot of volume on all the lifts Pratik ... In for some new PRs in this program ... over to next session ... keep up the solid work brother ...
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Old 02-26-2014, 03:41 PM   #157
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Quote:
Originally Posted by ravimolasaria View Post
Plan looking good. But you need some good stamina and strength to perform all the lifts with progression (either in wts. / reps) on almost every alternate days. I'm very sure you will pull it off. Keep up the great work Pratik ...
I am looking for progression on a weekly basis rather than a daily basis. I am basically using %ages based on a training max that doesn't change through out the week. Hopefully, by starting out a bit light, things will fall in place. It will be an interesting run nonetheless.

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that's lot of volume on all the lifts Pratik ... In for some new PRs in this program ... over to next session ... keep up the solid work brother ...
thanks Ravi
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Old 02-26-2014, 11:39 PM   #158
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Solid work man, keep it up
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Old 02-27-2014, 04:35 PM   #159
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Solid work man, keep it up
thanks Xenomorph
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Old 02-28-2014, 01:05 AM   #160
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Week 1, Day 3

Press
bar x 20
95 x 5
110 x 5 x 3 sets

Cleans
bar x 10
95 x 3
110 x 3
130 x 4 x 3 sets

Squats
bar x 10
130 x 5
160 x 10 x 3 sets

Bench
bar x 15
95 x 6
115 x 4
125 x 10 x 3 sets

Deadlift
135 x 5
185 x 3
225 x 2
245 x 5 x 2 sets

Crunches
2 sets x 20

Yesterday's cardio - 1 hour of taekwondo + 1 mile walk
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