Monday, January 1, 2007

Streamlining Frank's 20-rep Squat Program

I am forging ahead with my 20-rep squat program. After cycling through my original training plan, I have tweaked the upper-body portion of the program. I am splitting upper-body more, so I only have to bang out one upper-bodypart after each brutal leg session. This way I don't have to split my focus as much when I am already pretty exhausted. It also gives a little more individual attention to each part. The schedule now looks like this:

Monday
20-rep Squats
Calf Raises
Leg Curls
Bench Press
Incline Smith Machine Press

Wednesday
20-rep Squats
Calf Raises
Leg Curls
Seated Rows
Lat Pulldowns

Friday
20-rep Squats
Calf Raises
Leg Curls
Standing Press
Side Laterals
Shrugs

Saturday
Seated Alternate Dumbell Curls
Standing Barbell Curls
Dumbell Kickbacks
Overhead Rope Extensions

.......yes, I have a separate fun arm day now!

As you can imagine, squatting 3 times a week, has my legs sore pretty much all the time. This amount of frequency requires a break from time to time. My plan is to have scheduled lower-body breaks at 6-week intervals. After 6-weeks, I will take 1-week off from lower-body training, and do only the upper-body portion of the routine for that week before entering another 6-week cycle. I also think its good to take a week off from all training once a year.

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