02.01
This is a routine designed for maximum strength not hypertrophy(muscle size). The maximum strength phase will last
9 weeks. After that I may decide to transition into an 8 week hypertrophy phase. I probably included too many exercises and most people would want to cut out the isolation ones and do more sets of compound movements instead.
I have more time on my hands so I am going to incorporate a full body routine 3 days a week, then training
my aerobic system on off days so as to allow the two different energy systems to recover seperately.
Glycogen restoration takes about 24 hours and protein synthesis should take 48 hours to recover.
Some weeks or days may be easier than others to help facilitate an active recovery. None of these lifts will be done to failure. If the program feels too easy I may consider increasing the amount of sets done per session. Currently I am on week 3.
Strength Program
Full body Maximum Strength routine Mon/Weds/Fri
Here are my exercises and starting 1 Rep Max’s using a full range of motion, bench press touching the chest, squats going below parallel, and full pullups etc.. For weighted bodyweight exercises I’ll just cycle light, heavy, and superheavy days.
Deadlift – 265lbs
Squat – 190lbs
Bench Press – 180lbs
Bent Over Rows – 160lbs
Military Press – 110lbs
Weighted Pullup – aprox 3 reps with 20lbs
Weighted Dip – aprox 4 reps with 50lbs
Ab machine – 72.5lbs
Knee Raise – aprox 5 reps with 40lbs
Calf Raise – 190lbs
Periodization of Routine (%of 1RM/Reps/Sets) Used for all barbell lifts
Weeks
1 Mon 70/8/1 Fri: 80/6/2
2 Mon 80/6/2 Weds 85/5/3 Fri 95/2/1
3 Mon 85/5/2 Weds 90/3/3 Fri 95/2/1
4 Mon 80/6/2 Fri 85/4/1
5 Mon 85/5/2 Weds 90/3/3 Fri 95/2/1
6 Mon 90/3/2 Weds 95/2/2 Fri 100/1/2
7 Mon 80/6/3
8 Mon 85/5/1 Weds 90/3/3 Fri 95/2/2
9 Mon 90/3/2 Weds 95/2/3 Fri 100/1/2
Aerobic endurance Program
Tues/Thurs/Sat/Sun
30minute Steep Hike without any resting periods
Each sessions shall progressively get harder through
#1 A weighted backpack
#2 Distance
The weight should increase slowly at about %10 avg per week until I reach 30lbs.
When the weight has increased to 30 I will increas the distance to a 45 minute hike then progressively add weight.
Diet
I’ve calculated my maintnance intake at about 2300 so I’m going to start conservatively at 2500 calories a day. With about 210 grams of protein at a bodyweight of 153lbs. Macronutrient ratio is something like 40% carbs/35% protein / 25% fat.
Supplements
Multivitamin, fish oil capsules, zinc, and calcium. Why calcium? my diet doesn’t include alot of dairy and probably does not supply my 1000mg rda.