New program, based on Israetel's guidelines for a hypertrophy block:
Some thoughts:
1. The percentages, sets, and reps for the main lifts probably bear tweaking, and I feel that it's just going to be a matter of doing these workouts and seeing how they feel. I will take the last work sets to @9 just to keep a dipstick reading. Week 4 looks pretty pukey, but Israetel recommends overreaching in the week before deload.
2. The chosen training maxes are pretty lowball, and that's by design. I have very little practice with these lifts so I have basically no idea what my 1RM is, and besides, I should make some decent gains just from the sheer volume. I'll make appropriate TM increases based on performance.
3. The accessory lifts will start out with 3 sets and a fourth will be added in week 3. Later mesocycles may bump that up to 4-5.
4. Really the most important thing is a steady increase in volume, both in terms of poundage and in terms of # of sets/reps, from week to week and meso to meso.
I'm hoping this program (or some edition of it) will last me for the next several months, including the remainder of this cut and the proceeding maintenance/bulk. It will take some discipline to resist going for PRs for a while but I think it's long past time to stack up some serious volume.
Last edited by Renton555; 02-14-2017 at 04:50 PM.