Training Plan: Dec-Jan 7th 2012

I thought I’d let everyone know what I’m doing for my training over the next month.  Initially I planned on moving straight into another 16 weeks of the Jugg Method but I found out yesterday the gym I train at is going to have a push/pull meet on January 7th.  Since I left a lot on the platform during my deadlift at the last competition I’m going do the push/pull meet and skip the push portion.  My right wrist has been bothering me the last month or two and the last week and a half has been the worst of it so far.  I think it’s a combo of some tendonitis and an imbalance between flexor/extensor sleep in my wrist.  To take care of this I’m doing a “No Push December”.  I’m cutting out all pressing to give my wrists a break and bring my back size and strength up to par.  Here is what my training template is looking like for the next 5 weeks.

Monday- Horizontal Pull/Tricep Ext/Unilateral Carry
Tuesday- Squat/Posterior Chain/Abs/Biceps
Thursday- Vertical Pull/Shoulders/Abs
Friday- Deadlift/Single Leg/Bilateral Carry/Abs

Here is what yesterday and todays training sessions ended up being.

Monday-
Barbell Row- 135# x 5 x 10
Dumbbell Row- 80# x 3 x 5
Dumbbell Tricep Extension- 25# x 3 x 10
Face Pulls- 60# x 12, 70# x 12, 12
Suitcase Carry- 65# x 20 yards x 2 trips

Tuesday-
Squat- 200# x 5 x 6
Deadstop RDL- 135 x 8, 185 x 8, 8, 8
Barbell Rollout- 3 x 10
Reverse BB Curl- 75 x 8, 8, 8

The squat and deadlift I have planned numbers I’m going to use but the Monday and Thursday workouts will be more by feel. I’m aiming for a 460# deadlift in January so I have to work on what I suck at. Namely that’s lower body and posterior chain strength so I’m going to hit those like a madman. I’ll let you know in January how it went.

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