HYPERTROPHY
30/2 @ 6 Minutes ; Swings and pushups
32KG SWINGS - every rep to shoulder height
POWER PUSHUPS - last few reps slowed down, but hands lifted
Iron Cardio (IC) + Hypertrophy (H) + Step&Carry (S&C)
Week# | M | T | W | T | F |
|---|
1
| IC
| 15/4
| IC
| 15/4
| IC
|
2
| IC*
| 15/4
| IC
| 15/5*
| IC*
|
3
| IC
| 15/4
| IC
| 15/5
| IC
|
4
| 15/4
| IC
| S&C
| 15/6
| S&C
|
5
| 15/3
| IC
| S&C
| 20/2
| IC*
|
6
| 20/2
| IC*
| S&C*
| 20/3
| IC
|
7
| 20/2*
| H
| S&C
| 20/4**
| H
|
8
| 20/2
| IC
| S&C
| 20/4
| IC*
|
9
| 15/3*
| 20/2
| Walk
| 20/5*
| 20/5
|
10
| Walk
| 25/2
| Walk
| Walk
| 25/2
|
11
| 25/2
| Walk*
| Walk*
| 25/3*
| Walk*
|
12
| 25/2*
| 25/2
| Walk
| H***
| 25/3***
|
13
| 25/2
| Walk*
| Walk*
| 25/3
| Walk
|
14
| 25/2
| Rest
| Walk
| 25/4*
| 25/4
|
15
| 30/2*
| 30/2**
| Walk
| 30/2**
| Walk
|
16 | 30/2 | Rest | Walk | 30/2 | Rest |
17 | 30/2 | Rest | Walk | 30/3 | Rest |
18 | 30/2 | Rest | Walk | 30/4 | Rest |
The schedule is subject to change
* = skipped/holiday
**=Not completed to standard
***=Modified session
HYPERTROPHY
(dumb idea, 1 star, Would not Recommend)
Chicken wing - Rack the bell, raise the elbow, Slow up, Slow down.
11L + 12R (Refusal)
(Less dumb idea, 3 stars, Would Recommend)
Upright row - Fast up, Hold at the top, Slowly Let Down
10R + 1 Missed rep (Refusal)
(Less dumb idea, 3 stars, Would Recommend)
Kettlebell row - Lawn Mower - Fast up, Hold at the top, Slowly Let Down
11L + 11R (Refusal)
Mike Mentzer / Aurthur Jones Hypothesis: Anaerobic Training should be intense brief and infrequent.
An unusual (for me) thing happened this week.
about 10 days after training my shoulders my shoulders got bigger.
So I trained them again today. I will see what happens over the next week size-wise.
There seems to be some utility to this for me.
but, this may be an indication of how much recovery I want to utilize between strength sessions. ~ 1x / week. Or a little less, maybe.
continue experiment.
Train to failure, wait till the size/shape changes. train again.
