Holy Mother of Volume II

Over the last 3 to 4 weeks my QL, IT band, and left quad have been feeling much better. I could tell as I woke up in the morning and would get up to train… just moving alone was feeling much better. And over this duration I’ve been retaining squat and deadlift to not only make them more efficient, but to become much stronger in the future.

Now that has been accomplished, it’s time to go back to an iteration of 531 that I had a lot of success with — with a few minor tweaks of course.

PRINCIPLES: 

  1. Squat/Bench 3x, Deadlift 1x, progressively load accessories
  2. 351 FSLS on heavy (H)days
  3. BBB with Challenge
  4. Joker sets optional
  5. High Volume, High Frequency Training (HVHFT) with Wendler’s 531, in powerlifting format 3/5/1, as the strength component, and conditioning.
  6. Correctives as needed

With this principles my program came to look a little something like this:

Monday: Off

TUESDAY: 07A – 351 – HMVII

CORRECTIVES/WARMUP: 10 mins timed.

SKILL:

  •  Hanging Leg Raises AMRAP 1 Min.

STRENGTH:

  • Squat (L): 60% AMRAP. 3×10 50%.
  • Bench (H): 351 FSLS. Opt Joker Sets

SS:

  • Weighed Back Extensions: 4×12. 
  • DB Flyes: 4×8.  

COND: 10 mins. Rounds

  • Chin-Ups: 5 
  • Decline Push-ups: 15 
  • Plate Raises: 35x4x25

WEDNESDAY: 07B – 351 – HMVII

CORRECTIVES/WARMUP: 10 mins timed. 

SKILL:

  • Hanging bent leg Raises: AMRAP 1 Min.

STRENGTH:

  • Squat (H): 351 FSLS. Opt Joker Sets.
  • Push Press: 4×8. (Start light.)

SS:

  •  Iso Machine Rows: 4×8.
  • Low pulley crossover: 3×12.

COND: 10 mins. Rounds for time 

  • Chin-Ups: 5.
  • Push-ups: 15.
  • DB Lunges: 10/10.

THURSDAY: 07C – 351 – HMVII

CORRECTIVES/WARMUP: 10 mins timed. 

SKILL:

  • Hanging Bent Leg Raises: AMRAP 1 Min.

STRENGTH:

  • Squat (M): Warm-ups. BBB.
  •  Bench (M): Warm-ups. BBB.

SS:

  • Shoulder SS. 12x3x12. 
  • Side raise = Y raise.
  • Rear Bent-over: Pyramid

COND: 10 mins. Rounds

  • Chin-Ups: 5 
  • Decline Push-ups: 15  
  • Plate Raises: 35x4x25

Friday: OFF

SATURDAY: 07D – 351 – HMVII

CORRECTIVES/WARMUP: 10 mins timed. 

SKILL:

  • Pushup Handstand: AMRAP 1 Min.

STRENGTH:

  •  DL (H): 351 FSLS. Opt Joker Sets
  • Deficit DL: BBB @ 50%

SS: 

  • Bent-over 2-Arm BB Row: 4×8.

COND: 12 mins: Loaded carry medley  

  • DB Farmers Carry. 
  • Overhead Plate Carry. 
  • Sandbag cleans: 15

SUNDAY: 07D – 351 – HMVII

CORRECTIVES/WARMUP: 10 mins timed. 

SKILL:

  • Overhead BB Squat: 3×10. No load.

STRENGTH:

  •  BB Floor Press (Mod Heavy): 4×8 AMRAP. No extra sets.
  • BB Cleans: 4×8 AMRAP.

SS Pyramid x4:

  •  DB Bicep Curls. 
  • DB Kickbacks. Limited ROM.

COND: 10 min. Rounds for Time

  •  Chin-ups: 5 
  • Mountain Climbers: 10/10. 
  • Plate Raises: 35x4x25.

So that’s it. Basically full body, with lots of deload practice work for hypertrophy and to practice movement. I found that a light deload squat session before my heavy squat session always makes the heavy session that much better.

I start this week, can’t wait!

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