Journey Towards Refuge pt. 1

[Refuge]

Here it is. Short and sweet. No bull, just straight to the point. I am hungry. I harness an animal rage within myself that broods determination and discipline and drives me towards my destination. Destination. What is it? Where is it? Where does this path lead? It leads me to the place where the greats have stood. I follow the path of these legends, I learn from them, but I will be better. I am hungry. Though still a cub, I will grow to become an animal. With time, through pain, and with the guidance of the animalistic instinct inside of me I WILL BECOME REFUGE. I WILL BECOME AN ANIMAL.

My goal is to become sponsored by the most hardcore team of bodybuilders on the planet. I want to become an Animal, and possibly earn a sponsorship from Universal Nutrition. I believe they are less bull and hype and more substance than the other supplement companies. I respect that. No bull, just results. Let’s see if I have what it takes to be an Animal!

[Refuge]

I know that to be an animal you must be strong. Strength will be my main goal for the next 20ish weeks. My current 1rm maxes are weak. The weak don’t survive in this game. I haven’t lifted consistently since August, so I have no idea where my strength levels are at. The week prior to the start of this journey I will post my current 1RM’s and my goals.

Here's what the path looks like for pt. 1: Strength.

The Journey: Chronological List of Routines
Level 1: Hybrid (Animal Routine # 5)………………………………………….4 weeks.
Level 2: Strength (The 3x2 Strength Program)…………………………………6 weeks.
Level 3: Strength (Three-Month Power Program)………………..........13 weeks.

Stay tuned. Peace.

[D-Bomb]

lets see this unfold.

[Big Wides]

looking forward to it

[Refuge]

…In a nutshell this six-week program is centered around the three-powerlifting movements, and while its not comprised of them solely, it’s designed to increase your strength in each and, in turn, increase your muscle mass. It’s a simple plan that simply works.

While Monday’s routine is squatcentric, it includes a number of “assistance” exercises that focus on quads, calves and abs, which are included specifically to make you a stronger squatter. The stronger your squat is for a prescribed number of reps, the more your thigh muscle fibers are stressed and the bigger your muscles will grow in response to the overload.

Wednesday’s routine follows the same type of program, except working out is geared towards maximizing your bench press. Whereas Monday’s workout works out the lower half of the body, Wednesday’s works approximately half of the upper body (chest, delts, triceps and abs).

The rest of the upper body, namely the back and biceps, along with hamstrings is targeted on Friday, during which the focal exercise is the Deadlift. Once Friday’s routine has been completed, the entire body will have been worked from a variety of angles. The dual benefit will be muscle hypertrophy due to the general progressive resistance training and a steady increase in your performance of the big three.

You’ll begin this routine using 80% of your 1RM – a weight you can lift for about 8 reps – on each of the three main exercises and progresses to 90% 1RM (weight you can lift for about 4 reps) in Phase 2 and finishes with 95% RM (a weight you can lift for about 2 reps) in Phase 3.

(On Muscle Failure)
One of the key elements of this routine is achieving failure in the muscles being worked. You will perform the last set - and ONLY the last set – of every exercise to muscle failure.

[Refuge]

MONDAY = Squat Day

Barbell Squat:
- 10 @ 50%
- 6 @ 60%
- 5 @ 70%
- 5 @ 80% x3
- 1 set to failure @ 90%

Leg Press:
- 2 x 8
- 1 to failure

Leg Extensions:
- 2 x 10
- 1 to failure

Standing Calf Raise:
- 2 x 12
- 1 to failure

Dumbell Woodchopper:
- 3 x 20


WEDNESDAY = Bench Press Day
Barbell Bench Press:
-10 @ 50%
-6 @ 60%
-5 @ 70%
-5 @ 80% x3
-1 to failure

TO BE CONTINUED>>>>>>>