Monday, February 12, 2018

Train The PJ Way Newsletter: Muscle Monday

Good Morning to you on another awesome Muscle Monday!

 Here we go again with another Chest & Back Classic Volume Training Day!

It IS Monday, another International Bench Press Day....

Week 3, Day 1 Classic Volume Training

Bench Press: 8 x 10 @ 65%
Lat Pulldowns: 8 x 10 @ 65%
Rest 1 minute between sets as you alternate exercises.

DB Incline Presses: 4 x 10 @ 65%, or at 10RM
DB 1 Arm Rows: 4 x 10 @ 65% or at 10RM
Rest 1 minute between exercises

Even if you don't do today's workout - Don't forget to BENCH today, its Monday you know:
Today's Fitness Tip: Riding the Periodization Wave
Some people like doing a varied training protocol for their main training plan, with varied sets/reps and intensities. An example of this might be:
Monday: 5 x 3-5
Wednesday: 5 x 6-8
Friday: 3 x 10-12
The progression goes from week to week, instead of workout to workout.  The varied intensities usually go  from high, to medium, and to lighter. 
Monday might be:
Deadlifts: 5 x 3
Power Cleans: 5 x 3
Bench Press: 5 x 3
1 Arm Rows: 5 x 3
Wednesday would line up like:
Deadlifts: 5 x 8
Power Cleans  5 x 6
Bench Press: 5 x 8
1 Arm Rows: 5 x 8
Friday lines up like:
Deadlifts: 3 x 12
Power Cleans: 3 x 10
Bench Press: 3 x 12
1 Arm Rows: 3 x 12
Next week on Monday, you'd look at progressing in your sets of 5 x 3. Wednesday, progress in your sets of 5 x 6-8.  Friday's focus is improving upon your sets of 3 x 12.
Some like this change throughout the week as it offers instant variety within the week. 
Some trainers prefer this method because it trains people at multiple intensities and aids in recovery.  Some call this the HML, or Heavy, Medium, and Light plan.  Others take it a step further and go heavy one week, medium the next, and light the third.
Train The PJ Way
PJ Wimpleton
Coach Rick Karboviak


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