Phase 1- Re-acclimation and Strength Focus

To kick off my training I began with a 8 week strength phase. For the past few years the majority of my training has centered around kettlebells, so I figured I would shock my body and spend a few weeks exclusively training with barbells and dumbbells. The results speak for themselves...



These were my old maxes when I was at my strongest as a D1 wrestler at UVa:

Squat: 455 lbs.
Bench: 295 lbs.
Power Clean: 315 lbs.
Push Jerk: 315 lbs.
Power Snatch: 225 lbs.

These are my current new maxes as of today:

Squat: 505 lbs.
Bench: 325 lbs.
All Olympic Lifts: Untested

Durning this few weeks of this phase of my training, I focused on starting in a hypertrophy rep range (8-12) in all fundamental compound movements such as Squats, Deadlifts, RDLs, Bench, Military Press, Bent Over Rows, Wt. Dips, Wt. Pullups, etc. I began each workout with a light set of Olympic Lifts to work on my form for next phase of training.

Training Split

Day 1 & 3 - Legs and Shoulders
Day 2 & 4 - Chest and Back

Sample Leg and Shoulder Day in beginning of Phase 1:

Power Clean from Floor 2x4 (50% 1RM) 3x3 (60% 1RM)
Back Squat 2 x 8, 2x 6
RDL 4 x 8
Barbell Upright Row: 3 Way Raise 3 x 12:12
Barbell Curl 4 x 12
Abs

Sample Chest and Back Day in beginning of Phase 1:

Power Snatch from Floor 2 x 4 (50%) 3 x 3 (60%)
Bench 2 x 8, 4 x 6
Bent Over Row 4 x 8
DB Fly 4 x 12
Wt. Pullup 3 x 10
Rope Triceps Extension 3 x 12

At the end of Phase 1 I worked to moderate weights with the Olympic Lifts and worked down to a low rep range (1-4) to elicit strength gains as well as establishing a new 1 rep max in Back Squats and Bench Press

Sample Legs and Shoulders Day at end of phase 1

Power Clean and Jerk from floor 1 x 3 (55%) 4 x 2 (65 working to 85%)
Back Squat 1x5, 1x4, 2x3, 4x1, 1x4
Hamstring Curl 3 x 4
DB Military Press 4 x 4
DB Biceps Curl 3 x triple drop set (4-6 reps per drop)

Sample Chest and Back Day at end of phase 1

Hang Snatch 4 x 3 (65% max)
Bench 1 x5, 1x4, 4x2, 1x5
1-arm DB Row 4 x 4
Wt. Pullups (work up to heaviest 1 rep possible)
Skull Crushers 3 x triple drop set (4-6 reps per drop)


This program was extremely successful for me. I followed a balanced, high protein meal plan that was 3366 calories with 283 grams of protein per day, 347 grams of carbs per day, and 94 grams of fat.

I am testing my body fat % tomorrow and will post the results in the morning!