My Preliminary Fall/Winter Training Schedule…

Posted: September 26, 2017 in Uncategorized
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The Fall is officially here!  I have been pigging out since Labor day weekend, but that is about to come to an end.

Next Monday I will officially start my Fall/Winter bulk up.

So, what is my goal this year? MASS.

I want to add some solid muscle mass.  And the only way to way to accomplish that, is by lifting some heavy ass weights.

With that being said, I also don’t want to add on too much body fat.  It is impossible to only add on lean muscle, but I will try to incorporate cardio through out the entire winter to minimize the damage.

This will be my schedule starting Monday:

Monday: Chest

Tuesday: Squats/cardio

Wendsday: Cardio/rest

Thursday: Shoulders

Friday: Back

Sat/Sun: Optional cardio.

My cardio will be a mix of tempo runs outside (2-4 miles), some sprinting when possible and 30-45 minute sessions on a bike or eliptical.

My performance goals are as follows:

Bench press: 325

Shoulders: 90-95

Deadlift 455

Squat: 225×10, 275x 5, 315 for 1 or 2

I mile run under 6 minutes:

3 mile run under 22 minutes.

Hopefully, I can reach these goals by New Years and then I can try to surpass them in the Spring.

I will keep everyone updated.

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

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