Periodization — Day 3 of Hypertrophy

The big discovery today was that the periodization program Nancy and I are following varies the reps and sets within a given week (microcycle).  I guess the point is that this thing is constantly moving around.  We'll complete the light week over the weekend and then move into the medium week.  Day three of the light week, a repeat of day one's exercise focus, was actually kind of hard.

Here's the workout. We rested 60 seconds between sets. I use the following format to note what we did: weight/repsXsets

• Incline barbell press: 90/15X4
• Pec deck vertical grip: 50/15X4
• Barbell overead press: 65/15X4 (I had to progressively drop and was at 45 on the last set)
• Cable lateral raise: 20/8X3
• Upright row: 90/15X4
• Hack machine calf raise: 180/15X4
• Nautilus preacher curl: 60/15X4

Comments

[Chris D.]

Good workout Bud. I'd watch the upright rows. If your shoulders start to bother you you may want to drop or change them. I know they've beat the hell out of my shoulders.

[Chris D.]

Also do you have any measurements that you took at the start and then at the end?

[Bud Gibson]

One thing. It's pretty clear to me that I have always been more of an endurance than a power athlete. I have some endurance, not much power. Our measures are our 1RMs. We're seeing if we can improve on those.