Located in Richmond, VA

Steph’s Training Log 1.7.19 – 1.13.19

Steph

Volume Block

Week 1 of 3

Primary Goal – Volume Accumulation

Rationale – Steph had a busy vacation during the Holiday season driving up to spend time with her family, putting training on the backburner (rightfully so). As we get back into a more structured program, a couple things are of priority:

1 – Start the block with a relatively light load

  • The lower intensity allows her to practice the movement and refine the technique without worrying about the load
  • After a period of time with relative rest, a lower training intensity and volume can allow you to get a significant training effect

2 – Begin block at her Minimum Effective Volume (MEV)

  • A volume block will look to increase in volume over the period of the mesocycle as opposed to increasing intensity

What’s to Come – The next 2 weeks of this volume block will look to increase the volume through increasing the number of working sets. The exercises will remain constant throughout these 3 weeks to minimize fatigue and soreness as we will get a lot of that from the increase in volume alone.

Weekly Volume Breakdown

Squat Deadlift Bench
9 Sets 11 Sets 7 Sets

Day 1

Squat A / Bench A

A) Warm-Up

Assault Bike – 2 x 1 mile

90/90 KB Goblet Hip Rocks – 2 x 10 ea. way

Deep Breathing Planks – 2 x 10 deep breaths

Banded T Step-Backs – 2 x 10-12

B1) Barbell Back Squat – 4 x 6-8 @ RPE 8-9 @ 70% (215#)

B2) Box Jumps – 4 x 3

C1) Paused Bench Press – 2 x 6 @ 70% (115#)

C2) Banded Face Pulls – 2 x 15

D1) Walking Lunges – 2 x 15 ea. leg (8kg)

D2) Hollow-Body Pullovers – 2 x 15

Day 2

Bench B

A) Warm- Up

Rower – 2 x 500m

PVC Pipe Shoulder Flex Eccentrics – 2 x 5×5 sec hold

1/2 Kneel KB Bottoms-Up Press – 2 x 8 ea. side @ 8kg

B) Bench Press – 3 x 6-8 @ RPE 8-9 @ 70% (115#)

C1) Close Grip Bench Press – 2 x 8 @ 65% (105#)

C2) Pronated Pull-Ups – 2 x AMRAP-1 

D1) Tall-Kneeling DB Overhead Press – 2 x 8-10 @ 25#

D2) KB Iso Hold Row – 2 x 12 ea. @ 16kg

Day 3

Deadlift A

A) Warm- Up

Bear Crawl Hold to Down Dog – 2 x 10-12

Standing KB Windmills 2 x 6 ea. at 15#

B) Sumo Deadlifts – 4 x 6 @ 65-70% (215# – 235#)

C1) Sled Push/Pull – 3 x Down & Back

C2) Feet-Elevated Single Leg Glute Bridge – 3 x 12-15

C3) Farmer Carry – 3 x Down & Back @ (2) 65#

Day 4

OFF

Day 5

Squat B / Deadlift B

A) Warm-Up

Assault Bike – 2 x 20 cals

1/2 Kneeling Banded Ankle Mobs – 2 x 60 sec ea.

Body Saws – 2 x 12

B) Front Squat – 2 x 6-8 @ 165# – 175#

C) Narrow Stance Box Squat – 2 x 10-12 @ 135#

D1) Barbell Good Mornings – 3 x 8 @ 75-85#

D2) Active Hang Hollow Body Holds – 3 x Max Hold

Day 6

Bench C

A) Warm-Up 

Face Pull ER Y Press – 2 x 8 

Banded Shoulder Flexion Eccentrics – 2 x 8

Prone I’s/T’s/Y’s – 2 x 6 ea. 

B1) Barbell Incline Bench Press – 3 x 8 @ 95# – 105#

B2) Cable Reverse Flyes – 3 x 12-15

C1) DLB Shoulder Complex – 2 x 8 ea. @ 30#

C2) Cable Low Row – 2 x 12-15 @ 72.5#

D1) Cable Biceps Curl – 2 x 10-12

D2) Cable Triceps Extension – 2 x 12-15

Day 7

OFF

 

 

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