fstr03svtcobra
New member
So the short of it is that I've been experimenting with extreme volume and very low carbs together to get super lean and test my volume capacity. Essentially this has manifested as light super set morning lifting with cardio and heavy evening sessions with additional cardio 6 days a week. It is finally catching up to me and although I have gained, I feel much more injury prone and my sessions aren't as much fun. But I have gotten some good from it and now I'm taking the good and combining it with my old routine to make a new diet/routine that should work well. Here it is:
I have 5 heavy "days": Squat, bench, deadlift and front squat, back, and shoulders. On each day I will choose from the following exercises respectively: low bar back squat + leg curls, flat bench + incline standard grip or incline reverse grip, deadlift + block pulls + front squat, barbell or dumbell row + barbell shrug, and behind the neck press or standing press. Abs will be trained every other heavy day.
I have 5 light "days" that consist of single exercises: lat pull down, hammer curl, tricep pushdown, rear delt fly, and barbell curl.
Here's the template:
Day 1: Heavy - Squat + abs
Day 2: Heavy - Shoulders
Day 3: Light - Rear delt fly
Day 4: Heavy - Back + abs
Day 5: Light - Tricep pushdown
Day 6: Heavy - Deadlift and front squat
Day 7: Light - barbell curl
Day 8: Heavy - Bench + abs
Day 9: Light - Lat pull down
Day 10: Light - hammer curl
Every session is ended with 15-30 minutes of cardio. Intensity will be solely based on preference.
Heavy days are performed in the evening and light days are performed first thing in the morning on an empty stomach.
Light days are 45 minutes tops including the cardio and heavy days are as long as necessary, but the goal is an hour.
Here's how the diet is tied in: on heavy days, eat heavy carbs pre, during, and post training. The carb sources will be a mix of clean and dirty. On light days, keto. With the pre bed carbs following a heavy day and light days performed in the morning following heavy evening sessions (aka heavy carbs in the evening), I will have plenty of energy to train and glycogen. Once the light session is complete the glycogen will be burned off mostly and no carbs will be consumed.
This is my plan right now. I may be doing a deadlift only meet in late July and I'm hoping to pull 700 at 198 so I may changes things slightly in the couple weeks leading up to the meet, but overall I hope that this works and I won't have to change anything.
I have 5 heavy "days": Squat, bench, deadlift and front squat, back, and shoulders. On each day I will choose from the following exercises respectively: low bar back squat + leg curls, flat bench + incline standard grip or incline reverse grip, deadlift + block pulls + front squat, barbell or dumbell row + barbell shrug, and behind the neck press or standing press. Abs will be trained every other heavy day.
I have 5 light "days" that consist of single exercises: lat pull down, hammer curl, tricep pushdown, rear delt fly, and barbell curl.
Here's the template:
Day 1: Heavy - Squat + abs
Day 2: Heavy - Shoulders
Day 3: Light - Rear delt fly
Day 4: Heavy - Back + abs
Day 5: Light - Tricep pushdown
Day 6: Heavy - Deadlift and front squat
Day 7: Light - barbell curl
Day 8: Heavy - Bench + abs
Day 9: Light - Lat pull down
Day 10: Light - hammer curl
Every session is ended with 15-30 minutes of cardio. Intensity will be solely based on preference.
Heavy days are performed in the evening and light days are performed first thing in the morning on an empty stomach.
Light days are 45 minutes tops including the cardio and heavy days are as long as necessary, but the goal is an hour.
Here's how the diet is tied in: on heavy days, eat heavy carbs pre, during, and post training. The carb sources will be a mix of clean and dirty. On light days, keto. With the pre bed carbs following a heavy day and light days performed in the morning following heavy evening sessions (aka heavy carbs in the evening), I will have plenty of energy to train and glycogen. Once the light session is complete the glycogen will be burned off mostly and no carbs will be consumed.
This is my plan right now. I may be doing a deadlift only meet in late July and I'm hoping to pull 700 at 198 so I may changes things slightly in the couple weeks leading up to the meet, but overall I hope that this works and I won't have to change anything.
