Kettlebell Trainer, Strength and Conditioning Courses and an Olympic Weightlifting Coaching Club in Solihull, Warwickshire.

Training - The hard work begins

Well after 10 days of active recovery, the hard work begins tomorrow!

My last workout was an easy 5,4,3,2,1 for deadlift, which finished with a comfy 200kg 1RM which was a nice slow and deliberate pull, followed by Military Press and Pullups 3x8

I am now focusing on Functional Hypertrophy for the next 4 weeks, to increase limit strength and muscle mass and then plan to start a 6 week Strength and Power peaking cycle in June, for my 17th of July Weightlifiting Contest!

I will be focusing on the following compound movements:

Deadlift

Front Squat

Military Press

Bench Press

Bent Over Row

Pullups

Power Wheel

Grippers

For lower body I will be utilising the awesome 10x3, increasing intensity over a 4 week period.

I have used this before when completing the Smolov (Yes I completed this and survived it with a significant gain in strength and bodyweight) it is a fantastic rep range to increase functional hypertrophy as publicised by Chad Waterbury in T Nation.

For Upper body I will be using 4x6 rep range which I have also had excellent results with earlier last year.

Stay tuned for my progress detailing increases in muscle mass and decreses in bodyfat!

Train Hard Stay Focused and Never GIVE UP!

Sam