Tyler Robbins Fitness

Tyler Robbins has his B.Sc. in Biochemistry: Pre-Medical, is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), is certified through USA Weightlifting, and a CrossFit Level 2 Trainer.

Looking ahead - Spring/Summer 2015 Training Plan

Well, it has been fun...bulking that is. I have been spending the last few months bulking away using my Back to Basics program. I have been very happy with my results, as I have reached the heaviest I have ever been (204lbs.) as well as hit personal bests in many of my lifts including a 370lbs. 5-rep deadlift!

I have to admit that with Spring/Summer right around the corner, not to mention a Spartan Race that I have signed up for in July, and wanting to get back to into better overall physical shape, I am starting a new program this Sunday January 18th. Here's how things are going to play out:

I will be doing 3 main workouts/week (mostly Sunday/Tuesday/Thursday). These workouts will consist of 2 main lifts followed by a "Workout of the Day."

The main lifts will consist of 3 cycling upper body strength workouts (bench press, barbell row, overhead press) coupled with 5 cycling lower body strength exercises (back squat, snatch, front squat, deadlift, clean).

For example, the schedule will look like this:

Sunday
Back Squat
Bench Press
WOD

Tuesday
Snatch
Barbell Row
WOD

Thursday
Front Squat
Overhead Press
WOD

Sunday
Deadlift
Bench Press
WOD

Tuesday
Clean
Barbell Row
WOD

Thursday
Back Squat
Overhead Press
WOD

etc.

All of these exercises will follow 5-5-5-5-3-8 rep sets with building resistance followed by a drop set of 8 reps. The strength exercises will be using a MadCow style calculator. The power lifts (snatch, clean) will be more of a "see how I make out" with 5x5 sets, as I don't have max numbers for them.

Which brings me to my next point, if you wish to follow a program like this, you should have a good idea of your 5RM (rep max) so that you can use the calculator to see your desired weights. Progressions are set in a 4-week block so that weights progress over 3 weeks followed by a de-load week. If all of the lifts are completed in a 4-week block the 5RM entered into the calculator will be increased by 10lbs. for lower body exercises, and 5lbs. for upper body, for the next 4-week block. This will be a much slower weight progression than say, StrongLifts 5x5 or my Back to Basics program, but I feel as though I have made good strength progress over the past few months and wish to focus a bit more on overall conditioning and strength training now rather than just lifting. Since I will be doing other tabata and metabolic conditioning exercises during my workout of the day then I should expect slower strength gains anyways.

So, for the coming months, keep an eye on the main page of my website for the Workout of the Day calendar and join along!