Elliot’s Periodization #2

By Elliot Fisher MS, ATC, CSCS, PES

This next mesocycle will start a recomposition block.  The focus is to lose fat while retaining muscle.  After this, there will be another 5 week mesocycle of dieting, followed by a mesocycle of mass gain.  This is done as the two back to back mesocycles will help lose a lot of fat, and then the mass gain mesocycle will help rebound lost muscle and help build more muscle.  After dieting, the body is much more insulin sensitive due to the high amounts of physical activity and lower carbohydrates and calories.

This training cycle is high volume with the intent of maintaining more muscle while dieting.  Lots of sets with about 6-12+ reps/set.  The diet is set to lose around 2 pounds per week.  Here is the outline of my training and nutrition:

Training:

Key: weight x sets

week 1/week 2/week 3 etc

all sets are taken to 1-3 reps before failure

 

Tuesday

Sumo Squat 210×6/220×7/225×8/230×9/210×2

Deficit Deadlift 275×2/290×3/295×4/305×5/275×2

Close Grip Barbell Curls 3 sets/3 sets/3 sets/4 sets/2 sets

Rope Pushdown 3 sets/3 sets/4 sets/4 sets/2 sets

Cable Face Pull 2 sets/3 sets/3 sets/4 sets/2 sets

 

Wednesday

Wide Grip Bench Press 175×6/185×7/190×8/195×9/175×2

Sumo Squat 210×2/220×3/225×4/230×5/210×2

Dumbbell Curl 2 sets/3 sets/3 sets/3 sets/2 sets

Bench Dips 2 sets/3 sets/3 sets/3 sets/2 sets

Side Raises 2 sets/2 sets/3 sets/3 sets/2 sets

Inverted Row 4 sets/4 sets/5 sets/5 sets/2 sets

 

Thursday

Deficit Deadlift 275×3/290×4/295×5/305×6/140×2

Low Bar Good Morning 145×2/150×3/155×4/160×5/75×2

Reverse Curl 2 sets/2 sets/3 sets/3 sets/2 sets

Bench Dips 2 sets/3 sets/3 sets/3 sets/ 2 sets

Dumbbell Face Pull 4 sets/4 sets/4 sets/4 sets/2 sets

Pull Ups 3 sets/4 sets/4 sets/4 sets/5 sets/2 sets

 

Friday

Hack Squat 145×4/150×5/155×6/160×6/75×2

Wide Grip Bench Press 175×6/185×7/190×8/195×9/90×2

Close Grip Barbell Curl 3 sets/3 sets/3 sets/4 sets

Barbell Upright Row 4 sets/4 sets/4 sets/4 sets/2 sets

Pull Ups 3 sets/4 sets/4 sets/4 sets/5 sets/2 sets

 

Saturday

Incline Dumbbell Bench Press 65×3/70×4/70×4/75×5/35×2

Hack Squat 130×2/135×2/140×2/145×2/65×2

Dumbbell Curl 2 sets/3 sets/3 sets/3 sets/2 sets

Cable Pushdown 3 sets/3 sets/3 sets/4 sets/2 sets

Cable Face Pull 2 sets/3 sets/3 sets/4 sets/2 sets

 

Sunday

Reverse Curl 2 sets/2 sets/ 3 sets/3 sets/2 sets

Side Raise 2 sets/2 sets/3 sets/3 sets/2 sets

Inverted Row 4 sets/4 sets/5 sets/5 sets/2 sets

Cardio:

about 150 minutes of LISS/week

Nutrition:

2500 kcal

200g Protein

300g Carbohydrates

60g Fat

2-3+ servings of fruit per day

2-3+ servings of vegetables per day

Focus on lean protein sources, monounsaturated fats and omega 3’s, and whole grains for most of calories


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