Hypertrophy Block 2 2016

My last comp was in November 2015 and offseason training started in late November. The plan was to start a new training year and run 2-3 hypertropy blocks to build some muscle and bring up weak areas such as my quads, glutes, abs and triceps. The end goal of this training year is to qualify for and compete in Nationals in October.

Block 1 was going well, squat and deadlifts were done beltless and all volume numbers were up. I was coming towards the end of the first block early december and ended up aggravating a disc bulge in my lower back. My fault for being slack with my warm up and prehab – i could feel my back starting to act up but ignored it.

Rehab went well and will be discussed in another article – once the acute stage settled down I initially trained around the injury by deadlifting off blocks and squatting to a just above parrallel box. 

Recovery was fairly quick and was able to return to deadlifting off the floor mid January. Here is the most recent training block. Again the focus was on building muscle, improving work capacity that was lost after the injury and handle some increased volume over the blocks to prepare for the upcoming strength blocks.

Week 1

12/1/16   Squats and deadlifts started light to avoid aggravating the back injury. 5kg was added to the top set each week. Learned from my mistakes and took my own advice – have to spend extra time warming up to allow myselfto get into a more neutral spine position for squats and deadlifts. Also added in extra ab and hip work to keep the back safer and bring up these weaker areas of mine.

Squat to box at parallel
100kg 3 x 8, 110kg x 8
Bench press
92kg 3 x 8
Dumbbell incline press
30kg 2 x 8, 32.5 x 8
Reverse hyper 25kg 4 x 10
Banded deadbug 3 x 8                       Facepulls

13-1-16
Sumo deadlift
150 x 10, 160kg 2 x 10
Close grip bench press (pinky on rings)
90kg 4 x 8
Machine row 50 x 12, 55 x 12, 60 x 12,12
Ab roller 4 x 6
Biceps,  facepulls, calves

14/1/16
High Bar Squat
100kg 4 x 8
Dumbbell bench press
37.5kg x 8, 35kg x 8,8,8                           Reverse hyper 20kg x 10, 25kg x 10,12,12   Ab roller 4 x 6

Week 2

18-1-15                                                                   High bar squat                                                               110kg 4 x 8

Bench press
85kg 4 x 10
Barbell split squat
50kg 3 x 10
Ab roller 4 x 6

19/1/16
Sumo deadlift
155kg 3 x 10
Low incline dumbell press
30 x 8, 32 3 x 8

25/1/16
High bar squat
105kg 4 x 10
Bench press
92.5 2 x 8, 90kg 2 x 8
Reverse hyper – 20kg x 10, 25kg 3 x 10
Ab roller – 4 x 8
Db lat raise, rear delts

26-1-16
Sumo dead
160 4 x 8
Dumbbell bench press
35kg 3 x 8, 37.5 x 8
Chest supported row
55kg 4 x 10
Reverse hyper
30kg 3 x 10

Week 3
29/1/16
Highbar squat
115 4 x 8
Dumbbell low incline bench press
30kg 4 x 10
Reverse hyper 30kg 3 x 10
Ab roller 4 x 8

30/1/16
Conventional deadlift
160kg 3 x 8, 170kg x 8
Close grip bench press (pinkys on rings)
87.5kg 4 x 8
Kettlebell swing
32kg 4 x 10
Chins + 12kg 4 x 6

1/2/16
High bar squat
110 4 x 10
Bench press
95 2 x 8, 90 x 8, 92 x 8
Machine row
60 x 10, 70 x 8,8,8
Rev hyper
30kg x 10, 35kg 2 x 10
Ab rollout 4 x 10

3/1/16
Sumo deadlift
170kg 4 x 8
Dumbbell bench  press                                             35kg 3 x 8, 1 x 12
Kettlebell swing
32kg x 10, 3 x 12
Ab rollout 4 x 10

5/2/16
High bar squat
120kg 4 x 8
Close grip bench press (pinky on rings)
90kg 3 x 8, 1 x 10
Low incline dumbbell bench
30kg x 10, 32kg x 10,10,10

Week 4

Deload

Week 5

13/2/16
Deadlift
170kg 4 x 8
Low incline dumbbell bench press
30kg x 8, 32kg x 8, 35kg x 8,
Prone bench row
60kg 4 x 6
Rev hyper 30kg 3 x 10
Ab roller 3 x 10

15/2/16
High bar squat in flats
125kg 4 x 8
Chins 10kg x 6, 12kg 3 x 6
Kb swing 28kg 4 x 12

16/2/16
Sumo deadlift
175kg 4 x 8
Close grip bench press (pinky on rings)
92kg x 8, 90kg 3 x 8
Dumbbell lat raise

Week 6
19/2/16
High Bar Squat
120kg 4 x 10

20-2-16
Deadlift
175kg 2 x 8, 170kg 2 x 8
Bench press
95kg 3 x 8, 92kg x 8
Split squat
60kg 3 x 8
Low incline dumbbell press 30kg 2 x 12, 2 x 10

Week 7

22/2/16
High bar squat
130kg 4 x 8
Close grip bench press
95kg x 7, 90kg 3 x 7
Chest supported row
40kg 4 x 8
Reverse hyper
35kg 3 x 8

23/2/16
Sumo deadlift 
180kg 4 x 8 click to watch
Close grip (Pinkys on rings)
92kg 2 x 8, 90kg x 8, 95kg x 8
Dumbbell bench press 35kg 4 x 8

25/2/16 castle hill
Close grip bench press (pinky on rings)
90kg x 7, 95kg x 7, 97.5kg x 7 (click to watch), 95k x 7
Incline dumbbell press 32.5kg x 8, 30kg x 8, 32.5kg x 8,
Chest supported row 40kg x 12, 50kg 2 x 12

26/2/16
Safety bar squat
100kg 4 x 10

27/2/16
Deadlift
180kg 4 x 7 click here to watch
Barbell Split squat
60kg x 6, 65kg x 6, 70kg x 6
Ab roller 3 x 10
Rev hyper – 35kg 3 x 10

Week 8

Aggravated an old shoulder injury so all bench press variations were done with dumbbell this week due to much less pain

2/3/16                                                               High bar squat                                                  135kg 4 x 8                                                             Dumbbell bench press                                   32kg x 8, 35kg x 8,8,8                                              Chest supported row 35kg 4 x 10                                               Kettlebell swing -20kg 4 x 10

3/3/16                                                             Sumo deadlift                                                   185kg x 8, 180kg 3 x 8                                             Low incline dumbbell bench                       30kg x 8, 32kg 2 x 8, 35kg x 8                           Machine row                                                     40kg x 12 60kg x 12,65kg x 10, 70kg x 8,8                   Dumbbell lat raise                                          10kg 3 x 15                              

4/3/16
Chin ups 6kg x 6, 10kg x 6, 12kg x 6, 15kg x 6,6                                                                    Machine row 30kg 4 x 10                               Lat delts                                                             Ab roller 4 x 10

5/3/16                                                               Cgbp 90 x 10 (shoulder px)                         Low incline db 32 x 8, 35 x 8, 8,8            Cable row 4 x 10                                        Incline db curl, ez curl

7/3/16                                                               High bar squat                                                  125 4 x 10                                                             Dumbbell bench                                                32 x 8, 35 x 8, 37 x 8, 40 x 8                  Barbell split squt 70kg 3 x 6               Dumbbell lat raise 4 x 15                             Cable curl 4 x 12

Fatigue starting  to accumulate – motivation is low, weights are starting to grind and am feeling tired most of the time. Good time to deload and then up the ante with some increased volume next block.

Overall was happy with the training block – back is feeling good and was able to handle progessivley higher volume each week of the cycle. 

However accessory work was inconsistent – Didnt perform nearly as much upper back, quad, arm and delt work as I wanted due to my schedule but at least got all the main lift an big assistance exercises in. At the end of the day missing some curls and delt work occassionally isnt likely to have a massive impact on strength gains – but who doesnt want big arms and broad shoulders.
Nick Mudaliar

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