DanCasson2000
08-04-15, 7:38 am
So for quite some time, I've had a lay off from anything serious. A loss of motivation and just exhaustion... I've tried a few bits, played a bit and stumbled across an article of EFS RE: CAT training...
I've played with this a little before but I didn't have 100% faith in the way I went about it so it faded and I went back to hitting what I wanted.
Routine keeps me getting better. I used to enjoy heavy weight all the time but I developed muscle imbalances making certain things really uncomfortable and I got fat and unfit.
So I started a cut... I'm 25lbs down right now going into a hybrid program. To get as big and strong as possible, build confidence in the main lifts and get better with rep maxes...
8 week cycles - 5 weeks work, 3 week taper to a RM week...
Monday - Squat & DL CAT style, corrective and hypertrophy work
Tuesday - Bench work, building volume @ 80%, chest, tris
Wednesday - Front Squat RM, Block Pulls & DL RM
Thursday - Chest, Shoulders, Tris
Friday - Squat accessories
Saturday - Shoulders, Bis, tris,
After this practice run up to a BDFPA (WDFPF) meet in September, I will make any adjustments to training frequency, volume etc that need to be made...
I had my first session last night...
Squats & Deads...
Back Squat - 5x5@ 300lbs
Sumo - 5x5 @ 330lbs
D-Handle Pulldown superset w/ Leg Extensions, followed by bottom half partials to bring up VMO - 4 x 12/15/15, 12/15/15, 12/15/15, 12/15/15 Tempo: 3210/1111
SLDL superset w/ Front Loaded Calf Raises - 3 x 8/8, 8/8, 8/8 Tempo: 40x0/44x4
Ab Wheel 4x15 Tempo: 04x0
BRUTAL!
Little sore but well geared up for Bench tonight
I've played with this a little before but I didn't have 100% faith in the way I went about it so it faded and I went back to hitting what I wanted.
Routine keeps me getting better. I used to enjoy heavy weight all the time but I developed muscle imbalances making certain things really uncomfortable and I got fat and unfit.
So I started a cut... I'm 25lbs down right now going into a hybrid program. To get as big and strong as possible, build confidence in the main lifts and get better with rep maxes...
8 week cycles - 5 weeks work, 3 week taper to a RM week...
Monday - Squat & DL CAT style, corrective and hypertrophy work
Tuesday - Bench work, building volume @ 80%, chest, tris
Wednesday - Front Squat RM, Block Pulls & DL RM
Thursday - Chest, Shoulders, Tris
Friday - Squat accessories
Saturday - Shoulders, Bis, tris,
After this practice run up to a BDFPA (WDFPF) meet in September, I will make any adjustments to training frequency, volume etc that need to be made...
I had my first session last night...
Squats & Deads...
Back Squat - 5x5@ 300lbs
Sumo - 5x5 @ 330lbs
D-Handle Pulldown superset w/ Leg Extensions, followed by bottom half partials to bring up VMO - 4 x 12/15/15, 12/15/15, 12/15/15, 12/15/15 Tempo: 3210/1111
SLDL superset w/ Front Loaded Calf Raises - 3 x 8/8, 8/8, 8/8 Tempo: 40x0/44x4
Ab Wheel 4x15 Tempo: 04x0
BRUTAL!
Little sore but well geared up for Bench tonight