I’ve completed my first programming cycle of the year and it feels great!
I hit new PRs for every lift, and the best part is that my body is healthy and not too beat up. I’ve put in a lot of work inside and outside of the gym for that to happen and it’s paying dividends.
To recap, below is a table chart of where I started 2017 and where I stand right now after my first training cycle of 2017.
|First Quarter Programming Recap (Jan-Feb 2017)|
|Lift||Starting Max (lbs.)||Ending Max (lbs.)||Total Increase (lbs.)|
|2. Bench Press||275||295||20|
|4. Overhead Press||185||195||10|
To illustrate this training cycle I’m in right now reference the table below.Now, that I have my first quarter out of the way (yes, I know I ended my first training cycle early – 8 weeks instead of 12), but I’m already in the next cycle, and so far it is a grind, but going good.
|Mar – May 2017 Training Cycle (total weeks: 12)|
|Weeks 1-2 – March||Hypertrophy|
|Weeks 3-4 – March||Traditional 5×5, Variation|
|Weeks 5-6 – April||Triples, Variation|
|Weeks 7-8 – April||Mix|
|Weeks 9-10 – May||Doubles, Variation|
|Weeks 11-12 – May||Peak|
As you can see from the table above, this training cycle will be 12 weeks, or 3 months, instead of 8 weeks (or 2 months). I’ve broken the cycle into segments each having its own focus. That said, like with anything, I will modify it on an as-need basis if anything comes up or I think it is better to change things up (i.e. getting sick, switching focus for a particular time period, etc.).
It will be interesting to see how this training cycle goes as opposed to the first one of the year, since this cycle will be 12 weeks instead of 8.
Also, this training cycle I will try a better job at tightening my focus for each particular week making things a bit more consistent. This week I am doing the traditional 5×5 style and next week I will focus on variation of the 5×5 model. For example, in the squat I may choose a front squat or pause squat as variation instead of trying to go heavier in the normal 5×5 style in each lift. This way I feel I can keep things consistent, and do a better job at challenging my body and progressing more and more each week (even if it is just a baby step forward).
At the end of the day, progress is all that matters to me, so as long as I am moving forward and getting stronger in some way that is all I care about.
I believe progression is number 1, no matter what the goal, so I encourage you to do the same and keep getting stronger.
As always, thanks for stopping by and reading, and if not a subscriber please subscribe.
If you are interested in learning more about my training style, have a question, or interested in working with me please comment below or email me at firstname.lastname@example.org, and I will get back to you right away.
If you have not already, click HERE to download my LEAN MUSCLE BUILDING program free. This is the base program I’m using right now for my training cycles, and if you are knew to lifting and getting stronger, it is a great place to start.
Until next time, be strong and be you!