My 12 week training cycle

  1. DO WORK!
    Board Sponsor
    NickW's Avatar
    Stats
    6'0"  360 lbs.
    Join Date
    Apr 2004
    Age
    32
    Posts
    802
    Answers
    0

    My 12 week training cycle


    Here is the training cycle I will be following for the next 12 weeks. It will involve a lot chains and bands, plus a lot more accessory work than I am used to. I am just going to write out my ME days (always wednesdays), my DE days will just consist of speed work with 315-405 + doubled purple bands. I am trying to avoid the overtraining that has occured in past training cycles where I went heavy more than once a week. The weights listed will be before the bands and chains are added. I will be using doubled purple bands unless otherwise noted.
    Here is the plan:

    Weeks 1-2: close grips + 85lbs of chains
    warm up
    500x5x2sets
    525x3x2sets
    550x1x2sets

    4 sets of 15 reps of incline db press
    4 sets of 15 reps of shoulder press

    tate presses 3x10, skull crushers 2x10, pushdowns 2x10

    weeks 3-4: flat bench + 85lbs of chains
    warm up
    515x5x2sets
    535x3x2sets
    575x1x2sets

    4 sets of 15 reps of decline db presses
    4 sets of 15 reps of shoulder press

    tate presses 3x10, skull crushers 2x10, pushdowns 2x10

    weeks 5-6: flat bench + bands
    warm up
    425x5x2sets
    450x5x2sets
    500x3x2sets

    4 sets of 15 reps of incline db presses
    4 sets of 15 reps of shoulder press

    tate presses 3x10, decline skulls crushers 2x10, pushdowns 2x10

    weeks 7-8: close grip bench + 85lbs of chain
    warm up
    525x5x2sets
    550x3
    575x2
    600x1
    615x1

    4 sets of 15 reps of decline db presses
    4 sets of 15 reps of shoulder press

    tate presses 3x10

    weeks 9-10: flat bench + 85lbs of chain + monster mini bands (doubled)
    warm up
    525x5x2
    550x3
    575x1
    600x1
    615x1

    4 sets of 15 reps of incline db presses
    4 sets of 15 resp of shoulder press

    tate presses 4x10, decline skull crushers 3x10, pushdowns 3x10

    week 11:
    rest

    week 12:
    max out with straight weight

  2. DO WORK!
    Board Sponsor
    NickW's Avatar
    Stats
    6'0"  360 lbs.
    Join Date
    Apr 2004
    Age
    32
    Posts
    802
    Answers
    0


    I am looking forward to this training cycle, the weights listed are approximations, I will try and stick to them as much as possible, but will deviate if needed (may go heavier, may not get all the reps, etc, etc.), I will post up if anything goes differently than what I have written out.
  3. Registered User
    Gettinpumped's Avatar
    Join Date
    Jul 2005
    Age
    31
    Posts
    632
    Answers
    0


    cool will be following ur log.
    •   
       

  4. Registered User
    BAD_MO_FO's Avatar
    Join Date
    Feb 2004
    Age
    37
    Posts
    119
    Answers
    0


    Quote Originally Posted by NickW
    I am looking forward to this training cycle, the weights listed are approximations, I will try and stick to them as much as possible, but will deviate if needed (may go heavier, may not get all the reps, etc, etc.), I will post up if anything goes differently than what I have written out.

    Nick, do you ever do any board presses? I noticed all your max effort lifts are full range of motion. I'm trying to adapt a westside template to my training and am training for a raw max as well. Right now my max effort rotation looks like this

    1-board press (good pause)
    bench press with chians
    cambered bar bench
    cg bench press


    Do you think I would benefit by removing the 1 board press and the floor press and making everyting full range?

    What do you think about the cambered bar for max effort work? I heard cambered bar with 2 boards has done great things for raw maxes.

    Any input you could provide is much appreciated.

    thx
  5. DO WORK!
    Board Sponsor
    NickW's Avatar
    Stats
    6'0"  360 lbs.
    Join Date
    Apr 2004
    Age
    32
    Posts
    802
    Answers
    0


    when going raw I always go full ROM, unless my bicep tendonitis is flaring...then I will go to a 2 board. I have never really had any luck getting carryover from board presses to my raw max, but I do feel its a different story when it comes to shirted lifts.

    I also want to let people know that I am putting off my bench program for 2 weeks. I am still working on recovering from being sick and am trying to do so in a slow enough manner that I don't get injured. My goal for this training cycle is to stay as healthy as possible and avoid overtraining, I will be making adjustments according all throughout this training cycle.
  6. DO WORK!
    Board Sponsor
    NickW's Avatar
    Stats
    6'0"  360 lbs.
    Join Date
    Apr 2004
    Age
    32
    Posts
    802
    Answers
    0


    Today I worked up to 635 (315x5, 405x5, 500x5, 550x3, 585x3, and then 635) for an easy single on flat bench, then did 4 sets of 15 on incline with the 130lbers, and then worked up to 600 for 2 reps on the hammer strength shoulder press (not really a representation of what I can really do, lol, not quite that strong). Not super heavy for chest, but my shoulders were frigg'n killing me when I was done, they were sore for about half an hour afterwards. I am going to be hurting for a while I think, lol. I am getting a lot bigger in the chest, shoulders, and tris but my weight is not going up...which doesn't really bother me.

    This wasn't a workout like I have structured above, but I felt like I needed it. I am looking forward to weds. workout, it should be a good one as long as my shoulders are fully recovered by then.
  7. Registered User
    BAD_MO_FO's Avatar
    Join Date
    Feb 2004
    Age
    37
    Posts
    119
    Answers
    0

    Question about your DE Day


    Quote Originally Posted by NickW
    Today I worked up to 635 (315x5, 405x5, 500x5, 550x3, 585x3, and then 635) for an easy single on flat bench, then did 4 sets of 15 on incline with the 130lbers, and then worked up to 600 for 2 reps on the hammer strength shoulder press (not really a representation of what I can really do, lol, not quite that strong). Not super heavy for chest, but my shoulders were frigg'n killing me when I was done, they were sore for about half an hour afterwards. I am going to be hurting for a while I think, lol. I am getting a lot bigger in the chest, shoulders, and tris but my weight is not going up...which doesn't really bother me.

    This wasn't a workout like I have structured above, but I felt like I needed it. I am looking forward to weds. workout, it should be a good one as long as my shoulders are fully recovered by then.

    Nick, I have another quick question for you. On your speed day you seem to train with more band tension and weight % than most of the westside guys. Is there a reason for that? I have never heard of someone doing dynamic effort day with a doubled light jump stretch band (~200 at the top and 100 at the bottom.) Not that I am questioning what you do, it obviously works for you, I was just curious about the method behind your madness. I have heard anything from 40-45% on the floor press plus a doubled mini to the more complex system of 50-65% of your raw max but 40% of that being band tension. Anyway, your insight is much appreciated. Good luck going for the raw record!

    Thx-
  8. DO WORK!
    Board Sponsor
    NickW's Avatar
    Stats
    6'0"  360 lbs.
    Join Date
    Apr 2004
    Age
    32
    Posts
    802
    Answers
    0


    Quote Originally Posted by BAD_MO_FO
    Nick, I have another quick question for you. On your speed day you seem to train with more band tension and weight % than most of the westside guys. Is there a reason for that? I have never heard of someone doing dynamic effort day with a doubled light jump stretch band (~200 at the top and 100 at the bottom.) Not that I am questioning what you do, it obviously works for you, I was just curious about the method behind your madness. I have heard anything from 40-45% on the floor press plus a doubled mini to the more complex system of 50-65% of your raw max but 40% of that being band tension. Anyway, your insight is much appreciated. Good luck going for the raw record!

    Thx-
    The numbers stated in my last post weren't with bands, it was just straight weight (didn't have access to them where I was training). Most of the big benchers at westside do use 2 doubled purple bands for their DE work. Mike Wolfe and I both use anywhere between 315 and 405 plus the bands for our speed days. I am not sure what others do as I only do what I am told when I am at westside, lol (never really bothered to read the articles since I have been training there almost as long as I have been powerlifting). I know it seems to work for me so I have stuck with it for the most part. I will add that I only seem to grow off training retardedly heavy, when I go lighter I can only maintain my strength.
  •   

      
     

Similar Forum Threads

  1. Replies: 45
    Last Post: 01-04-2008, 08:26 PM
  2. 12 Week Creatine Cycle
    By dbl38 in forum Supplements
    Replies: 7
    Last Post: 11-06-2007, 08:33 AM
  3. 12 weeks cutting cycle
    By mass_builder in forum Cycle Info
    Replies: 22
    Last Post: 08-15-2005, 09:08 AM
  4. Help me with my 4 Week SD Cycle Bulking
    By spitboy2000 in forum Cycle Info
    Replies: 9
    Last Post: 02-12-2005, 03:08 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in