Sunday, 15 January 2012

The lean bulk (training phase 3)

6 weeks down 4 to go!...I’m so surprised how quickly this programme is going. During this post I’ll present all the workouts for phase 3 of my lean bulk. Once again each workout is warmed-up with the ‘barbell warm-up complex’ and mobility drills, which I presented in a previous blog post back in September 2011. I’m using a 4 day a week split, which I’ve put together using the template I talked about in my previous blog post back in October 2011 called “the push/pull formula”. The spit is as follows:
·         Explosive exercise, push, abs
·         Explosive exercise, pull, abs
·         Explosive exercise, push, arms
·         Explosive exercise, pull, abs
You’ll notice I’ve dropped arms training back to once a week now. As I find my arms respond really well when I take a step back and not train them as much. On the other hand abs are now being hit 3 times a week and each workout starts with an explosive exercise of some kind (all of which are great for getting your heart rate fired up and your bodies neuromuscular system turned on for the rest of the workout). Once again no calves training due to the work they get from the explosive exercises.
Reps during this phase are between 4-8, which is more in the strength range. So the focus is all about getting as much weight possible on the bar with good form for the desired amount of reps. Ok, so here are all the workouts. I’ve also included some short video clips of exercises you may not have heard of before.
Day 1: explosive exercise, push, abs
Exercise
sets
reps
notes
Power clean
4
1-3

Snatch grip deadlift
4
4-8
Perform on a raised platform for greater range of motion, but be warned – you’ll be plagued with DOMS the next day!
Fatgripz incline DB press
4
4-8
Use low incline
TRX handstand press-up
4
4-8

Hanging windshield wiper
3
4-8

Fitness slide seal walk
3
5-10 metres
Resist the urge for your spine to drop. See video clip for demonstration

Day 2: explosive exercise, pull, abs
Exercise
sets
reps
notes
TRX muscle-up
4
1-5
If you’re proficient enough perform on a straight pull-up bar. See image for demonstration.
Split leg good morning
4
4-8
Same as standard BB good morning, just take a staggered stance. Then switch feet
Pendlay rows
4
4-8
A reverse grip BB row from a dead stop off the floor. Focus on ripping the bar off the floor
1 arm lat pulldown
4
4-8

Cable twist
3
4-8

3 point supine bridge
3
30-60 sec.
A bridge on your back on your feet and elbows. Raise one foot off the floor

Day 3: explosive exercise, push, arms
Exercise
sets
reps
notes
Power snatch
4
1-3

DB step-up
4
4-8
Use 18” box
BB bench press
4
4-8

DB push press
4
4-8

Fatgripz Zottman curl
4
8
Superset with below exercise
Rope press down
4
8


Day 4: explosive exercise, pull, abs
Exercise
sets
reps
notes
Jump squat
4
5
Add weight if needed
Reverse hyperextension
4
4-8

1 arm DB row
4
4-8

Fatgripz pull-up
4
4-8

Reverse cable woodchop
3
4-8
See video for demonstration
TRX rollout
3
fail


TRX muscle-up:


fitness slide seal walk and reverse cable woodchop:


That’s all for now! But i'll be back in 3 weeks with the workouts for phase 4, which is an active recovery week. Then a final ‘wrap-up’ and progress check to finish.