19 July 2017 Training Plan

19 July 2017

I have overworked my right quad (weird, I know) so I'm going to be taking the next week off from any heavy lifting. I am switching up my training a little and I want to note down the new plan.

The overall training layout is 4 big workouts a week. 2 of these workouts are for my main exercises: the Deadlift & Bench Press. The other 2 are for Assistance work. I am going to keep the exercise list very limited per workout so that I can play around with volume and intensity. Nothing is set in stone and I want to experiment a bit with various exercises.

Day 1: DL + OHP

Day 3: BP + BP Assist + Back + Tri

Day 4: BSQ Var + FSQ Var + PC Ex + OHP Var + Back + Biceps

Day 6: BSQ Var + BP Assist + OHP Var + Back + Triceps

The plan for Deadlifts hasn't been finalized by Eric and I have no clue what progression system is going to be over any extended time frame. Overhead Presses on this day are for both volume and intensity.

The plan for Bench Press is:

Week 1: No. 2 Banded BP going heavy + heavy BP

Week 2: No. 1 Banded BP Pin Press + Heavy Pin Presses

Week 3: No. 1 OHP + OHP + BP rep work

For BP Assistance my choices are:

Flat DB Press

Chained Dips

For OHP Variations are:

Overhead Press

Unilateral OHP

BSQ & FSQ Variations are:

Back Squats

Anderson Back Squats

Anderson Back Half Squats

Front Squats

Anderson Front Squats

Back training includes:

Weighted Pull-ups

Pull-ups

DB Rows

BB Rows

Band Rows

Posterior Chain exercises are:
DB Swings
Band Pullthroughs
Romanian Deadlifts

Summary

DL Event

Deadlift

Overhead Press

Press Event

Bench Press

BP Assist

Back

Triceps

Assistance Day 1

Back Squat Variant

Front Squat Var

Posterior Chain Ex
OHP Var

Back

Biceps

Assistance Day 2

FSQ/BSQ Var

BP Assist

OHP Var

Back

Triceps