The 12-8-4 pyramid phase has come to an end. I cannot really tell much of a difference in my body composition - I am still very happy with it. Did I lose fat? Dunno. I know I did not gain any. W3 was an instinctive rest and W4....well I got sidetracked in to reassessing my 1RM and 8RM.
I am going to move in to a period of focusing on volume for the next eight weeks. I intend to gradually ramp up my numbers.
The plan is five day split ABABAB. There is alternation between focus on upper body and lower body. The three sections above will fall on a Monday, Wednesday and Friday. This routine constitutes a bit of a throw back to my gym monkey days, but I need to get a handle on my strength gains and work capacity. This is to drive my ever lagging planche work......!
During the BAB week where I undertake two lower body focused sessions, I will throw in some freeform leg work (play oriented) rather than doing a more formal leg training session. This will involve jumping or some such activity (I guess). The weights above for things like MUs require a ballast system. The numbers will not be exact.
The first workout:
Warm Up (5 mins)
Main (30 mins)
1a. Sprinting (10s, 10s, 10s)
1b. Planche (5x2s, 5x2s, 5x2s)
2a. Ring Routine to Chins (kg) (8, 8, 8)
2b. Cuts to Splits (3x1 each way)
2c. Fingerboard (5x1, 5x1, 5x1, 5x1, 5x1, )
3. Handstand Straddle (Play@LGKF for time)
A 'light/deloaded' phase.