7 Days In

The program we’re following is a brutal hypertrophy program featuring sets of 10-12, aiming at failure for each exercise; it’s built around three working days with a one day rest. The program is as follows:

Day 1

• Double Foot Calf Press: 5 x 30 (explosive)
• Deadlifts: 5 x 10-12
• Smith Machine Deep Squats: 5 x 10-12
• High Knee Box Jumps til failure.

Day 2

• Incline Barbell Press: 5 x 10-12
• Flat Dumbbell Press: 5 x 10-12
• Barbell Shoulder Press: Heavy Hold + 4 x 10-12
• Tricep Extensions/Single Dumbbell Skullcrushers: 5 x 10-12
• Push-up varietal.

Day 3

• Bent-over Barbell Rows: 5 x 10-12
• Wide Front Pull-ups: 4 x 10-12 + 2 Sets of Negatives
• Bent-over Back Flys: 5 x 10-12
• Barbell Bicep Curls: 2xDropset till Failure
• Narrow-front matrix chin-ups till failure.

As of one week in, my biggest struggle has been the Deadlift. Having never done it before I’m trying to develop some good technique and cultivate my ability to maintain lower back extension throughout the movement. So far I feel as though I’m making good progress although my lower back is severely fatigued but that can always be dealt with by growing a sack. In the weeks ahead I’d love to be able to bump the weight up quite a bit and get into the good part.
Diet wise, the plan is to stick to 3500 calories a day. Waking up in the morning and slamming down two cups of oats with a coffee and a shake is a great way to kick off the day. Eating every 2-3 hours should see me be able to hit my calorie target, the trick is to keep it clean and still manage to get enough food in me, I guess.
’til the next update,
NJH.