Basic AGF Training Cycle
The 10x3 is working very well.
I've put together a plan following
our next competition consisting of
two 3-week mini cycles including de-load
weeks. It alternates raw full-range
movements with partials and some shirt
work.
I'll outline bench and tricep days...
10x3 on main movements, no change
to sets/reps on secondary movements.
Bench Day
Week 1) Floor Press w/Bands, Cable Flyes
Week 2) Super Rev-Band BP, DB Flyes
Week 3) De-load (DB BP or D.E. BP)
Week 4) Loose Shirt 2-Board, Cable Flyes
Week 5) Dbl-Band BP, DB Flyes
Week 6) De-load (DB BP or D.E. BP)
---Repeat---
Tricep Day
Week 1) 5-Board, 1-Arm Ext
Week 2) Rev-Band JM, Womacks
Week 3) Rev-Band 5-Board, 1Arm Ext
Week 4) S/W JM, Womacks
---Repeat---
Back Day: Pretty much the same. I like
to get two movements in at around 8 sets
of 8 each, plus pull-aparts or some other rear
delt or rotator cuff movement. But whatever.
Just get stronger.
I'm anxious to try the loose shirt 2-boards for
10x3 and high-volume 5-board work.
A pic of me and my lady from back in the day.
Damn hippies.
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