High Frequency Volume Cycle

High Frequency Volume Cycle

Mar 13, 2013

Back to basics, well sort of. My last training was focused for the push pull that the Arnold. Now back to the real fun, and pain. I know that after tomorrow I wont be able to walk because my legs will be on fire!

My new training will revolve around a 4 day rotations, mainly because it fits around my fire department schedule. Plan to do this volume cycle for 3 weeks, followed by an intensity cycle for 3 week. During week 7 I will do 2 full mock meets to see my progress. I follow the RTS protocol and have adapted it to what works best for me. Which I can not stress enough, you can take any program and make it work for you.

Day 1

Main squat 6×6 @8-8.5 week 1, 4×4 @ 9-9.5 week 2, 5×5 @ 8-8.5 week 3

Sumo deads 6×6 @8-8.5 week 1, 4×4 @ 9-9.5 week 2, 5×5 @ 8-8.5 week 3

Speed bench with bands 3×6 @ 8, all three weeks

Ab work- get that six pack baby!

 

Day 2

Main Bench 6×6 @8-8.5 week 1, 4×4 @ 9-9.5 week 2, 5×5 @ 8-8.5 week 3

Front squats 6×6 @8-8.5 week 1, 4×4 @ 9-9.5 week 2, 5×5 @ 8-8.5 week 3

Speed deads with bands 3×6 @ 8, all three weeks

Lats- to get wide

 

Day 3

Main deads 6×6 @8-8.5 week 1, 4×4 @ 9-9.5 week 2, 5×5 @ 8-8.5 week 3

Floor press 6×6 @8-8.5 week 1, 4×4 @ 9-9.5 week 2, 5×5 @ 8-8.5 week 3

Speed squats with bands 3×6 @8, all three weeks

Back extensions- banging the lower back

 

Day 4

Pause squats 6×6 @8-8.5 week 1, 4×4 @ 9-9.5 week 2, 5×5 @ 8-8.5 week 3

Close grip bench with chains 6×6 @8-8.5 week 1, 4×4 @ 9-9.5 week 2, 5×5 @ 8-8.5 week 3

Deficit deads with chains 6×6 @8-8.5 week 1, 4×4 @ 9-9.5 week 2, 5×5 @ 8-8.5 week 3

Military Press 6×6 @8-8.5 week 1, 4×4 @ 9-9.5 week 2, 5×5 @ 8-8.5 week 3

 

Cardio during one work day, some with my wife if I train in the morning, plus I walk to dog. My wife told me that if your dog is over weight you don’t exercise enough, and my fat ass needs to drop some pounds!

Let me know what you think. And remember to find your own way in the gym, only you know what works the best for you.

 

IA all day!

 

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2 comments

  1. Wow that’s a lot of work. lol. I cant wait to see how you progress. Welcome to the team bro. Any goals for the mock meet?

    • Thanks jack, honored to be here. For mock meet I am hoping squat will be close to 575, bench close to 390, and dead light over 625. Plan to get some video work posted to the YouTube and some video blog stuff.

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