Workout Tips – Video : The Battle Plan | Ascension Ep. 9

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    The Battle Plan | Ascension Ep. 9


    Video

    Description

    TIMESTAMPS!
    1:26 – Powerlifting Meet Date Set
    2:25 – The Three Training Styles
    4:06 – Regular/Balanced Programs
    7:21 – Linear Progression Programs
    11:59 – Specified Training Programs
    13:07 – Respectable Strength Levels
    17:16 – LIFTING STARTS HERE – Bench Press Strength Update

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    VIDEO SUMMARY!

    This video outlines three updates to the Ascension Season 3:

    1) The official date is set for my powerlifitng meet and it is June 1, 2019 at the Toronto Pro Supershow. Although I will be competing in the classic 3-lift meet, I will only be focusing on the bench press in my attempt to hit 365.

    2) My strategy or « battle plan » over the last few months and going forward can be split into 3 different plans. First, I followed a regular, « balanced » training plan training all lifts and muscle groups with relatively similar frequency, intensity, volume, etc. To accomplish this I used my bodybuilding/powerlifting program HYBRID 5.

    After getting sick in late December this threw me off such much strength and programming-wise, that to get back to normal instead of continuing my regular programming I switched to a Linear Progression style of training, simply doing 4 sets of 6 reps every week for the main compound lifts with an emphasis on the bench press. Under normal circumstances this would NOT be a good idea for a personal with my training experience as linear progression may be fast, but it won’t work on those who are not complete NOOBS. Fortunately, because I took a hit on my strength from the sickness, it’s as if I temporarily regained my noob status, allowing me to make fast strength gains every 5-7 days during my recovery period as I got my bench press back up to normal and then some, hitting an all-time set PR of 285 lbs for 4 sets of 6 reps.

    After linear progression slows down and comes to a halt (probably next week) I will be switching to a completely new training style for me; bench-focused training. This will be a program where all other lifts and muscle groups essentially take a back seat while I focus on bench/chest training. This will be done by training the bench press (and variations of it) THREE times per week as well as incorporating exercises like:

    -Floor Press
    -Paused Bench
    -Slingshot Bench
    -Pin Bench
    -Spoto Press
    -Incline/Decline Press
    -Weighted Dips

    3) And finally I included a strength update just to show where I am at currently on my way to a 365-lb bench.
    Back in January I attempted a 6+ AMRAP and only managed to pull off 6 reps with 285 lbs. This was NOT good and I believe a big factor was my body still not being full recovered from my time off and sick. After taking some time to recover and building my strength back up with linear progression, I recently hit the previously mentioned 285 lbs for 4 sets of 6 reps which feels FANTASTIC as this was the same weight I did back in January…but for 4 SETS! Overall, strength is not just back to where it was before, but it’s also a little better than that at 101% of what it was prior to getting sick which is GOOD.

    3 MONTHS LEFT TO PULL OFF 365 LET’S GOOOOOOOO!

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