After my “incident”, where I fell and injured my left arm, I decided to interrupt my training and let my arm heal. After 2 weeks out of the gym, there is no pain left. So now is the time for me to resume training.
A 2 weeks break is rather long. I cannot just continue where I was in my cycle. I have to start a new one. There is no better time to introduce changes and make modifications! Here’s my New and Improved training program.
Day 1
- Warm-up
- Trapbar Deadlift: 2 sets of 15 reps
- Chin or Pull-up: 2 sets of 8 reps each one immediately after Deadlift
Day 2
- Warm-up
- Dip: 3 sets of 12 reps
- Dumbbell fly: 3 sets of 10 reps each one immediately after Dip
- Accessory exercises (L-fly & ab work)
I will train Day 1 and 2 every week. This is it for weight lifting!
As I will progress in my winter cycle, I will add weight to all my exercises. At some point, I will have to cut volume a little in order to keep my progression. The first thing I will do is to remove 1 set for Chin, Dip and Dumbbell fly. Hopefully, I will stay on this lower volume scheme for many weeks. At that point, I will probably train 3 times every 2 weeks (Monday-Friday-Wednesday). Finally, I will probably train 1 set to absolute failure on Chin and Dip until I can no longer cope with intensity… We should then be in spring 2010!
Around my lifting days, I do aerobic. Currently, I alternate between 22 min jog on the treadmill one day and 22 min intervals on the stationary bike the other day. I usually do aerobic 2 or 3 times per week, depending on my out of the gym constraints.
Until next post, Lift Consciously 