Black Magick Mass Program

Old Witch

Old Witch

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This is based upon my period of overreach used when either on cycle or overeating, basically anytime I’ve tried to really push hard and gain mass. Plus my need for a forearm day. It is five full body sessions per week, and no inactive recovery.

All movements 5 sets to failure. 12RF-8RF in progression. Except Session 7. 90 seconds rest between all sets. Cable Cross andFace Pulls 3x20 after each session. Week 2, use Alternative grip where applicable.

IMG_0018.JPG


Session 6
Cardio

Session 7
Wrist Curl 5x20
Reverse Wrist Curl 5x20
Cable Pronations 5x20
Cable Supinations 5x20
Dead Arm Hang 5x30sec
 
BarryScott

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I like it. Looks like something John McCallum might have written up in the 60's.
 
Old Witch

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If you really want to go crazy on it, do two sessions in a day and work through the whole thing twice every week. Keep them in the same order.

Day1
AM session 1
PM session 2

Day 2
AM Session 3
PM Session 4

Day3
AM Session 5
PM Session 1 Alt.

Day 4
AM Session 2 Alt.
PM Session 3 Alt.

Day 5
AM Session 4 Alt.
PM Session 5 Alt.

Day 6
Session 6

Day 7
Session 7

Repeat for two more weeks then return to one session per day for one week then repeat 2x per day once more for three weeks.
 
BarryScott

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Would definitely need to be on something strong and/or eating like a horse to handle that for long.
 
Old Witch

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Surprised nobody said, “Where’s the back squats?”

I can’t do real squats. Not for training anyway. Neck.

So, they used to say back squats make you look fat anyway hahaha.
 
Old Witch

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Just found out my Good Mornings aren’t what they are.

I do them arms extended with a barbell in hand, start like a straight leg dead lift, rise slowly to standing with arms extended over head, so the movement combines a spinal extension and a front barbell raise to overhead.
 
Old Witch

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I’m officially swapping out the modified Good Mornings for Straight Leg Deadlift. End of story.
 

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