Chuck Kasson

Accumulation
Tuesday
Upper

Warm Up
200 Rump Jopes

Bench
135x10
225x5
245x4x10
45s rest interval

Circuit
Pullups
Hammer Winds
Overhead Stone Toss

Jump Rope
200

Still trying to get back into it after a week off and moving around...oh yeah, I got married too. I can tell too, because my lifts feel as shit does.


Basically the plan is to implement a block periodization program for the next 4-6 months. Hopefully it will get me where I need to be when I start specific training for the throws sometime in March. I will continue to do drills off and on, but this block cycle is for maximal strength and power. The accumulation phase will consist of 2 main days in a 7 day period. A day for upper (today) and a day for lower (thursday) Monday, Wednesday, and Friday will be devoted to general strengthening/conditioning/recovery. I won't change too much from normal except that I will now do a smaller loaded lower day on monday instead of the high load upper I was doing, High load upper is on tuesday, wednesday will be recovery day thursday is high load lower, friday is low load upper and saturday is conditioning/recovery. Each low load day will also incorporate more conditioning and recovery work. This phase will last for 8 weeks. I intend to load my two main days much like today using low repetitions performed over many sets at a fairly high intensity. Today was 70% 4x10 next week will be something like 75% 4x10 and so on. The focus here is to accumulate a large strength and conditioning reserve which will be drawn upon during restitution block which will lend itself to building the strength gained in accumulation into speed and power for the throws.