Alright folks, I've been a ghost on the forum for too long now, and it's time for me to get back on the saddle and start training hard again. Since the semester ended, I've been off and on with training and have not really had a solid direction that I wanted to take my training in.
But that's all over now. I've got it figured out, and I'm ready to start hitting it hard and tracking some serious results again.
This will be the first of a series of relatively long posts where I lay out what I'll be doing, and what I hope to achieve from it.
Today's episode is training!
So, first things first, I am not currently planning on doing any powerlifting meets this year, and as such I will not be focusing on powerlifting training. Instead, as the title implies, I will be on a quest to become a real-life Captain America (although with hard work and determination instead of a serum).
What this means is simple (but hard!):
Sound like a lot at once? That's because it is! To reach these lofty goals, I will be turning to a variation of the only thing I know well: Conjugate training. This willhopefully allow me to improve in multiple areas of fitness concurrently whilst allowing for auto-regulation if I'm getting too beat up.
This is what it will [eventually] look like:
Sunday AM - Rest
Sunday PM - LI Cardio
Monday AM - Effort Upper
Monday PM - MI Cardio
Tuesday AM - Effort Lower
Tuesday PM - Rest
Wednesday AM - Rest
Wednesday PM - HI Cardio
Thursday AM - Push Volume
Thursday PM - MI Cardio
Friday AM - Pull Volume
Friday PM - LI Cardio
Saturday AM - Leg Volume
Saturday PM - Rest
LI Cardio will be 30+ minutes jogging/walking/rucking
MI Cardio will be 15-20 minutes running/bag work
HI Cardio will be sprints
Effort days will be low volume strength workouts (think ME Westside) with 5-7 heavy compound exercises.
Volume days will be high volume bodybuilding workouts with short rest and largely isolation work.
And yes, you did read that right. I do intend to do 10 sessions each 7-day period.
But not today.
The way this will work is that I will be adding in extra training sessions over the period of the next 2 months until I am sufficiently conditioned to do that amount of work in each week. If I get too beat down, some of the higher intensity cardio sessions will fall off for extra rest on an as-needed basis. As it stands today, I am doing 4x weights (Rest/Upper/Lower/Rest/Upper/Lower/Rest) and 2x cardio (LISS/Rest/Rest/HI/Rest/Rest/Rest). Starting the week after next, I will add the 5th weight session (splitting the second upper into a push/pull), and then I will be adding cardio every couple of weeks from that point forward.
Nothing too crazy, but focusing on progression in work over any other progression for the moment.
Once I have worked up to the amount of work I want to be doing, I will begin putting a larger focus on weekly weight and rep progression.
That's all for now. I will post more framework information throughout the weekend where I go over supplementation, diet, starting stats, and things of that nature; but this post has already gotten quite long, so I'll stop there.
But that's all over now. I've got it figured out, and I'm ready to start hitting it hard and tracking some serious results again.
This will be the first of a series of relatively long posts where I lay out what I'll be doing, and what I hope to achieve from it.
Today's episode is training!
So, first things first, I am not currently planning on doing any powerlifting meets this year, and as such I will not be focusing on powerlifting training. Instead, as the title implies, I will be on a quest to become a real-life Captain America (although with hard work and determination instead of a serum).
What this means is simple (but hard!):
- I want to build muscle;
- I want to get stronger;
- I want to run faster;
- I want to run further;
- I want to look better; and
- I want to be able to move my bodyweight around with ease.
Sound like a lot at once? That's because it is! To reach these lofty goals, I will be turning to a variation of the only thing I know well: Conjugate training. This will
This is what it will [eventually] look like:
Sunday AM - Rest
Sunday PM - LI Cardio
Monday AM - Effort Upper
Monday PM - MI Cardio
Tuesday AM - Effort Lower
Tuesday PM - Rest
Wednesday AM - Rest
Wednesday PM - HI Cardio
Thursday AM - Push Volume
Thursday PM - MI Cardio
Friday AM - Pull Volume
Friday PM - LI Cardio
Saturday AM - Leg Volume
Saturday PM - Rest
LI Cardio will be 30+ minutes jogging/walking/rucking
MI Cardio will be 15-20 minutes running/bag work
HI Cardio will be sprints
Effort days will be low volume strength workouts (think ME Westside) with 5-7 heavy compound exercises.
Volume days will be high volume bodybuilding workouts with short rest and largely isolation work.
And yes, you did read that right. I do intend to do 10 sessions each 7-day period.
But not today.
The way this will work is that I will be adding in extra training sessions over the period of the next 2 months until I am sufficiently conditioned to do that amount of work in each week. If I get too beat down, some of the higher intensity cardio sessions will fall off for extra rest on an as-needed basis. As it stands today, I am doing 4x weights (Rest/Upper/Lower/Rest/Upper/Lower/Rest) and 2x cardio (LISS/Rest/Rest/HI/Rest/Rest/Rest). Starting the week after next, I will add the 5th weight session (splitting the second upper into a push/pull), and then I will be adding cardio every couple of weeks from that point forward.
Nothing too crazy, but focusing on progression in work over any other progression for the moment.
Once I have worked up to the amount of work I want to be doing, I will begin putting a larger focus on weekly weight and rep progression.
That's all for now. I will post more framework information throughout the weekend where I go over supplementation, diet, starting stats, and things of that nature; but this post has already gotten quite long, so I'll stop there.
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