Bompa Hybrid Periodization

[trainerty]

Originally Posted by trainerty

Day2 Week1 Hypertrophy:
Increasing rest breaks on first round of exercises. Yesterday I found I had to drop the weight too much and completely drop a set because the muscles were not ready to go for it. Hopefully increasing rest breaks will help me today.

1. DB Bench inclined 3x12 (2-2-1-0) -30sec -A-1/50x12,50x6,40x6
2. Staggered Hand Pushups 3x10each side (2-2-1-0) -30sec- A-2/ x5ea,x6ea,x2ea
3. DB Bench Flat 3x8 (3-1-1-0) -120sec- A-3/ 50x8,40x7,35x6
4. DB Dead Bugs 3x20 (moderate tempo) -30sec- B-1/ 5eax20,10eax12
5. DB Tricep Supine Ext 3x12 -30sec- B-2/ 15eax12, 15eax12
6. BB 1Arm Jammers 3x8 -90sec- B-3/ 95x8ea, 95x8ea
7. Plank Rotation to pushup 1 set to exhaustion/ skip

Unfortunately I had to interrupt the workout. Way too much on my plate today. Felt a little light headed during the second round of exercise. No biggie. Numbers are fine for the first week.

Day2 Week2 Hypertrophy:
Warmed up with a client today. I probably warmed up a little toomuch. Wasted too much energy.

1. DB Incline Bench/50x12,50x6,50x5
2. Staggered hand pushups/x6ea,x4ea,x2ea
3. DB flat bench/50x5,50x4,50x4
4. DB Dead Bugs/(legs totally extended) x16,x12,x10
5. DB Supine Tri Ext./20x12,20x12,20x9
6. BB 1Arm Jammer/90x8,90x8,90x8
7. Plank Rotation to pushup/x4

Increased sets a bit and some numbers went up.

[trainerty]

Day 3 was off

Day4 Week2 Hypertrophy:

Skipped this day last week. Nearly have to do it thise week. I'll find a way to get to the gym. I really need this pull day to counteract the dominant pushing days.

1. BB Supinated grip bentover row 3x8 (2-1-1-2)/135x8,135x7,135x7
2. 1Arm DB Row no bench 3x8 (2-0-1-2)/55x6ea,55x8ea,55x7ea
3. Horizontal Row to chest Pronated Grip 3x6 (2-1-1-2)/x6,x4,x4
4. Side Planks 3x 30sec./30,30,30
5. T-Cobra on Bench 3x12 (2-1-1-2)/5eax12,5eax12,5eax12
6. High Cable Pulls (or bands) 3x17 (3-0-1-1)/50x9ea,50x9ea,50x8ea

Rested for 2min between trisets and 30 sec between each exercise. For exercises 4-6 I had to cut the rest to almost nil because I really needed to get on with life....got stuff to do.

[trainerty]

Took the rest of the week of. Ripping up carpet of a space I rented. 1200 sq ft. of stubborn old carpet is no joke. One hell of a workout.

Day1 Week3 Hypertrophy
This is a linear periodization. So I am going to hit my peak in weight this week. Next week, I will drop the weight by 10% or so and increase rep ranges and sets.

1. DB deads A-1/75x10,75x10,75x7
2. DB RDL A-2/55x12,55x12,55x11
3. Half Pike Holds A-3/19sec,12sec,10sec
4. Chinups B-1/x4,x3,x1
5. Snatch grip Uprights B-2/60x10,60x9,60x8
6. BB Curls B-3/55x12,55x12,55x9

Wasn't able to increase weight. Happy with the numbers though

[trainerty]

Originally Posted by trainerty

Day 3 was off

Day4 Week2 Hypertrophy:

Skipped this day last week. Nearly have to do it thise week. I'll find a way to get to the gym. I really need this pull day to counteract the dominant pushing days.

1. BB Supinated grip bentover row 3x8 (2-1-1-2)/135x8,135x7,135x7
2. 1Arm DB Row no bench 3x8 (2-0-1-2)/55x6ea,55x8ea,55x7ea
3. Horizontal Row to chest Pronated Grip 3x6 (2-1-1-2)/x6,x4,x4
4. Side Planks 3x 30sec./30,30,30
5. T-Cobra on Bench 3x12 (2-1-1-2)/5eax12,5eax12,5eax12
6. High Cable Pulls (or bands) 3x17 (3-0-1-1)/50x9ea,50x9ea,50x8ea

Rested for 2min between trisets and 30 sec between each exercise. For exercises 4-6 I had to cut the rest to almost nil because I really needed to get on with life....got stuff to do.

My workout on Turkey Day. Hit the gym before I fed my face:

Day4 Week3 Hypertrophy:

Had to skip the last training session. Meeting with contractors to renovate the new gym.

1. BB Supinated Grip Bentover Rows/145x8,145x8,145x8
2. 1Arm DB Row No Bench/60x8,60x8,60x7
3. Horizantal Row to chest Pronated grip/x6,x6,x6
4. Side Planks/40sec,40sec,40sec
5. T-Cobra on Bench/7eax12,7eax12
6. High Cble 1Arm Pulls/bandx9,bandx9 (used heavy elastic band)

[trainerty]

Skip this day last week. Almost had to skip today. Much to do this holiday season, but I can't use that as an excuse. So get to it.

Day5 Week3 Hypertrophy:

1. OVHD BB Squat 3x10 (311)/115x10 all
2. 1Arm DB Pushpress to Jerk 3x5ea (2xx)/30x5ea all
3. BB Front Squats 3x12 (321)/95x10,95x6, 2DB 30eax10
4. BB PushPress 2x6 (2xx)/115x10 all
5. Standing w Cobra 2x12(221)/x12 all
6. Russian Press 2x15 (mod)/10eax15 all

Mash Potatoes, Turkey and gravy and sweet potatoes were my fuel sources. MMMMhmmm

[trainerty]

Originally Posted by trainerty

Took the rest of the week of. Ripping up carpet of a space I rented. 1200 sq ft. of stubborn old carpet is no joke. One hell of a workout.

Day1 Week3 Hypertrophy
This is a linear periodization. So I am going to hit my peak in weight this week. Next week, I will drop the weight by 10% or so and increase rep ranges and sets.

1. DB deads A-1/75x10,75x10,75x7
2. DB RDL A-2/55x12,55x12,55x11
3. Half Pike Holds A-3/19sec,12sec,10sec
4. Chinups B-1/x4,x3,x1
5. Snatch grip Uprights B-2/60x10,60x9,60x8
6. BB Curls B-3/55x12,55x12,55x9

Wasn't able to increase weight. Happy with the numbers though

Day1 Week4 Hypertrophy:
This is the "unloading" week. Take the weight down about 10% and add a few more reps. I won't add sets until next week. Give the CNS a break.

1. DB Deads A-1/60x12 all
2. DB RDL A-2/50x12 all
3. Half Pike Holds A-3/11sec,9sec,7sec
4. Chinups B-1/6,4,3 (faster tempo)
5. Snatch Grip Uprights B-2/50x12all
6. BB Curls B-3/50x12all

[trainerty]

Skipped this last week
Day2 Week4 Hypertrophy:
Little unmotivated from other things needing too much of my attention. Got to get'er done anyway. No excuses and there will be no regrets:

1. DB Incline Bench A-1/45x12,45x12,45x8
2. DB Staggered Hand Pushup A-2/x6ea,x3ea,x3ea
3. DB Flat Bench A-3/45x8,45x8,45x6
4. DB Dead Bugs B-1/10lbx10 all
5. DB Supine Tri Ext. B-2/15lbeax12 all
6. BB 1Arm Jammer B-3/80lbx9ea all
7. Plank Rotation to pushup to exhaustion/x9

Got through it

[trainerty]

Originally Posted by trainerty

Day1 Week4 Hypertrophy:
This is the "unloading" week. Take the weight down about 10% and add a few more reps. I won't add sets until next week. Give the CNS a break.

1. DB Deads A-1/60x12 all
2. DB RDL A-2/50x12 all
3. Half Pike Holds A-3/11sec,9sec,7sec
4. Chinups B-1/6,4,3 (faster tempo)
5. Snatch Grip Uprights B-2/50x12all
6. BB Curls B-3/50x12all

Coming off of a short haitus. Had much to do and little time to do it in. The new training facility is being pushed hard to open by the end of this week. Dare the impossible

Day1 Week5
Back with higher intensity. Looking for 30-35% higher intensity than last week. Will need to lower reps and raise sets. Time to hit it:

1. DB Deads A1/80x6,85x6,90x6,90x6
2. DB RDL A2/70x8,75x8,80x4,80x6
3. Half Pikes A3/20sec,11sec,8sec,4sec
4. Chinups b1/4,3,3
5. Snatch Grip DB Uprights B2/75x8,75x8,75x6
6. BB Curls B3/65x10,65x8,65x6

Had to cut it a bit short. Great workout but I only had an hour to attack it.

[trainerty]

Originally Posted by trainerty

Skipped this last week
Day2 Week4 Hypertrophy:
Little unmotivated from other things needing too much of my attention. Got to get'er done anyway. No excuses and there will be no regrets:

1. DB Incline Bench A-1/45x12,45x12,45x8
2. DB Staggered Hand Pushup A-2/x6ea,x3ea,x3ea
3. DB Flat Bench A-3/45x8,45x8,45x6
4. DB Dead Bugs B-1/10lbx10 all
5. DB Supine Tri Ext. B-2/15lbeax12 all
6. BB 1Arm Jammer B-3/80lbx9ea all
7. Plank Rotation to pushup to exhaustion/x9

Got through it

Day2 Week5 Hypertrophy:

1. DB Incline Bench A1/55x6,55x6
2. Staggered Hand Pushup a2/16,8
3. DB Flat Bench A3/55x6,55x4
4. DB Dead Bugs B1/ --
5. DB Supine Tri Ext B2/ --
6. BB 1Arm Jammer B3/ --
7. Plank Rotation to Pushup/ --

Felt a troubling pull deep in my right armpit area. I went ahead to finish 2 sets, but it did not go away. Been through chest and shoulder injuries....best not to risk it. Lick my wounds and get ready for the next workout

[trainerty]

Holding off while I'm busy starting a training studio. Be back when I'm ready to take on the training.

[trainerty]

Day1 Week1 MxS (max. strength)
Is there a better way to break in a new training studio than with a max strength training session??? Doubt it:

This will last 4 weeks. I will also throw in sprints and some Parkour training to keep it interesting.

1. BB Deads 10x1-4 reps/315x2 for 5 sets
2. Heavy Band Military Press 10x1-4/ lightestx6,midx1,lightestx5,2l ightestx1,lightestx5

Surprisingly bad workout. A few factors may have something to do with it. Allergic reaction to a wasp sting on arm, and change in workout time to late afternoon. Hopefully I'll be up and running next week full throttle. My grip strength was pretty low today. I'll have to augment some grip strengrth work where I can.

[trainerty]

Day3 Week1 MxS:
Some Lactic and Alactic training today. This will be tricky being that Alactic system needs more rest time then Lactic. I'll see what I can come up with:

short dynamic warmup

1. Long Jumps 3x10 t.s. (triset)
2. Staggered Hand Plyo Pushup 3x6,5,4
3. Jump Rope/ high knee 60sec,normal 60sec,hiptwist 60sec
Did each exercise with a 30sec active rest between exercises. I took 2min break between sets. Definitely needed that 3rd minute.

[trainerty]

Day5 Week1 MxS:

This one needs to stay short and sweet. I'll need a thorough warmup (been neglecting that factor lately) No shoes today

1. 1Leg Squats/x3ea for 5 sets (left foot didnt like this exercise)
2. BB Bentover Row/(from the floor so I had to deadlift all sets first) 185x5,205x5,225x4,235x3,240x2

[trainerty]

Day7 Wk1 MxS:

Back to alactic and lactic training. I've been pretty naughty with eating (like most of the folks who celebrate Christmas). Make sure I train hard today. Burning excess carb calories I've been taking in:

1. Tuck Jumps/x3,x6,x6,x5,x4 (no rest s.s.)
2. Hanging Snatches/95x3 for 5 sets (3minrest)
3. Jump Rope/60rev,90rev,90rev,90rev,70rev (2minrest)

Warmup took about 40min. Pain in right shoulder with first round. Busted my ass on second set of snatches. Nothing injured except the pride.

[trainerty]

Originally Posted by trainerty

Day1 Week1 MxS (max. strength)
Is there a better way to break in a new training studio than with a max strength training session??? Doubt it:

This will last 4 weeks. I will also throw in sprints and some Parkour training to keep it interesting.

1. BB Deads 10x1-4 reps/315x2 for 5 sets
2. Heavy Band Military Press 10x1-4/ lightestx6,midx1,lightestx5,2l ightestx1,lightestx5

Surprisingly bad workout. A few factors may have something to do with it. Allergic reaction to a wasp sting on arm, and change in workout time to late afternoon. Hopefully I'll be up and running next week full throttle. My grip strength was pretty low today. I'll have to augment some grip strengrth work where I can.

Day1 Week2 MxS
Getting my arse in the gym. Hit it hard and party hard later (the best way to play the holiday thing....screw watching calories)

1. BBDeads 6x1-4/325x1,325x2,325x2,325x2,325x2, 325x1
2. Heavy Band Military w/DB 6x1-4/heavyband x1,x2,x2,x2,x1,x1

Hand bugging me a bit. Able to get through it. Great Christmas Eve workout!!!