Zombie Apocalypse Training Log

[Spartan Agoge]

MESOCYCLE WEEK 2
MONDAY, DECEMBER 14 2020

Strength training
-Squat: 1x3 (110kg/242lbs), 1x3 (120kg/264lbs), 1x7 (128kg/282lbs), 1x3 (110kg/242lbs), 1x3 (120kg/264lbs)
-Sumo deadlift 3x10(110kg/242 lbs)

Work capacity training
-Front squat: 30x5 (50kg/110lbs)


TUESDAY, DECEMBER 15 2020

Strength training
-Bench press: 1x3 (90kg/198lbs), 1x3 (100kg/220lbs), 1x5 (110kg/242lbs), 1x3 (90kg/198lbs), 1x3 (100kg/220lbs)
-Barbell bent over row: 3x15 (60kg/132lbs)

Strongman type training
-Prowler push/pull: 3x50m (70kg/154lbs)


THURSDAY, DECEMBER 17 2020

Strength training
-Deadlift: 1x3 (170kg//374lbs), 1x3 (180kg/396lbs), 1x6 (190kg/418lbs), 1x3 (170kg//374lbs), 1x3 (180kg/396lbs)
-Front squat: 3x10 (70kg/154lbs)
-Pull/chin-ups: 4x max reps

Strongman type training
-1 arm farmer walks: 3x 50m each hand (30kg/66lbs)


FRIDAY, DECEMBER 18 2020

Strength training
-Barbell overhead press: 1x3 (55kg/121lbs), 1x3 (60kg/132lbs), 1x5 (68kg/150lbs), 1x3 (55kg/121lbs), 1x3 (60kg/132lbs)
-Hang snatch: 10x3 (50kg/110lbs)

Cardio
-Treadmill walk/run/walk 3km

 

[Spartan Agoge]

MESOCYCLE WEEK 3
MONDAY, DECEMBER 21 2020

Strength training
-Squat: 1x2 (120kg/264lbs), 1x2(130kg/286lbs), 1x5 (140kg/308lbslbs), 1x2 (120kg/264lbs), 1x2(130kg/286lbs)
-Sumo deadlift 3x10(110kg/242 lbs)

Work capacity training
-Front squat: 20x5 (50kg/110lbs)
-Box jumps: 1x100 rest pause


TUESDAY, DECEMBER 22 2020

Strength training
-Bench press: 1x2(100kg/220lbs), 1x2 (110kg/242lbs), 1x3(120kg/264lbs), 1x2(100kg/220lbs), 1x2 (110kg/242lbs)
-Dumbbell OHP: 3x10 (20kg+20kg)

Strongman type training
-Prowler push/pull: 3x50m (70kg/154lbs)


THURSDAY, DECEMBER 24 2020

Strength training
-Deadlift: 1x2 (180kg/396lbs), 1x2 (190kg/418lbs), 1x5 (200kg/440lbs), 1x2 (180kg/396lbs), 1x2 (190kg/418lbs)
-Power cleans: 5x3 (80kg/176lbs)
-Pull/chin-ups: 4x max reps

Strongman type training
-1 arm farmer walks: 3x 50m each hand (30kg/66lbs)


FRIDAY, DECEMBER 25 2020

Strength training
-Barbell overhead press: 1x2 (60kg/132lbs), 1x2 (70kg/154lbs), 1x5(75kg/165lbs), 1x2 (60kg/132lbs), 1x2 (70kg/154lbs)
-Power snatch: 10x3 (60kg/132lbs)

Cardio
-Treadmill walk/run/walk4km

 

[Spartan Agoge]

After several months of offseason, when I trained several aspects of fitness, mostly with 4-day upper-lower routines, it is the time to start a new onseason macrocycle. I will do it with the way I know best and has produced the best resulats for me. A high frequency, high intensity, low volume routine.

I have done many HIHF routines with very good results. Some years ago, with PTTP, my deadlift went from 130kg to 175kg, in just 3 months. Also, I had very good results with Easy Strength and Bulgarian Training.

So, what I am gonna do is train the big compound lifts 5 times a week, but with different percentages and rep schemes each week. Every mesocycle will be 3 weeks, and I will be having a deload week every 3 mesocycle. Something like this:


Week 1
-Barbell back squat: 1x10(75%TM)
-Flat bench press: 1x10(75%TM)
-Conventional deadlift: 1x10(75%TM)
-Barbell overhead press: 1x10(75%TM)
-Barbell bent over row: 1 set of 10-20 reps
-1-2 acessory lifts

Week 2
-Barbell back squat: 1x5(85%TM)
-Flat bench press: 1x5(85%TM)
-Conventional deadlift: 1x5(85%TM)
-Barbell overhead press: 1x5(85%TM)
-Barbell bent over row: 1 set of 10-20 reps
-1-2 acessory lifts

Week 3
-Barbell back squat: 1x3(90%TM)
-Flat bench press: 1x3(90%TM)
-Conventional deadlift: 1x3(90%TM)
-Barbell overhead press: 1x3(90%TM)
-Barbell bent over row: 1 set of 10-20 reps
-1-2 acessory lifts


Then I will overload the TM by 2kg, and start the new 3 week mesocycle.

The starting TMs will be: Squat 160kg, Bench press 120kg, Deadlift 210kg, Overhead press 80kg. The only form of cardio I will be doing will be walking/hiking/rucking. And "wrestling" with my 60kg dog ...

 

[Spartan Agoge]

MONDAY, DECEMBER 28 2020

Strength training
-Barbell back squat: 1x10(120kg/264lbs)
-Flat bench press: 1x10(90kg/198lbs)
-Deadlift: 1x10(158kg/347lbs)
-Bent over row: 1x14(65kg/143lbs)
-Fat grip bicep curls: 1x15(30kg/66lbs)
-Pull-ups: 2x max reps


TUESDAY, DECEMBER 29 2020

Strength training
-Barbell back squat: 1x10(120kg/264lbs)
-Flat bench press: 1x10(90kg/198lbs)
-Deadlift: 1x10(158kg/347lbs)
-Bent over row: 1x14(65kg/143lbs)
-Fat grip bicep curls: 1x15(30kg/66lbs)
-Sandbag cary: 3x50m(30kg/66lbs)

Cardio
-Light jogging/walking 3km

 

[Spartan Agoge]

Macrocycle 1
Mesocycle 1
Week 2: Monday 01/04/20- Friday 01/08/20

Training maxes: Squat 160kg, Bench press 120kg, Deadlift 210kg, Overhead press 80kg.

Main workout (1x5 @85%TM)
-Squat 1x5(136kg/300lbs)
-Bench press: 1x5(102kg/225lbs)
-Deadlift: 1x5(179kg/394lbs)
-Barbell row: 1x14(60kg/132lbs)
-Barbell OHP: 1x5(68kg/150lbs)

 

[Spartan Agoge]

Hello everybody, after a long time.
For 2022 I want to try a low volume high intensity conjugate routine.
My main goal is to increase max strength as much as possible, and also explosive power and anaerobic endurance, I don't care at all about hypertrophy or aesthetics.
I consider something like this:


Week

Monday, lower body strength
-Deadlift/squat variation: singles until 90-100% 1rm
-Squat/deadlift variation: 3x3 @85% 1rm
-Sprints

Wednesday, upper body strength
-Bench press/overhead press variation: singles until 90-100% 1rm
-Overhead press/bench press variation; 3x3 @85% 1rm
-Row variation: 3x3 @85% 1rm
-20 mins easy cardio

Friday, lower body power
-Explosive/dynamic deadlift variation 10x2 @ 50-60% 1rm
-Explosive/dynamic squat variation 10x2 @ 50-60% 1rm
-Sprints

Saturday, upper body power
-Explosive/dynamic bench press variation 10x2 @ 50-60% 1rm
-Explosive/dynamic overhead press variation 10x2 @ 50-60% 1rm
-Explosice/dynamic bodyweight pull/chin-ups 5x3
-20 mins easy cardio


What is your oponion on it? Thanks.