Spring Project: Update 2

Requests have been pouring in for an update to the 8 week spring program Kbob and I have been working through, so here it is. Readers get what readers want.

Last week was the end of the 2nd phase to the program designed by Chad Waterbury. If you haven’t taken time to follow the link, no problem I’ll briefly outline what we’ve done for the last 2 weeks. The concept is to do 3 full-body training sessions along with 3 sessions of High Intensity Interval Training (HIIT). Each day we increase or alter the work load with what is known as an undulating progression.

Training set/reps look like this:
Day 1 - 6 sets of 4 reps. Rest 60s
Day 3 – 3 sets of 15 reps. Rest 70s
Day 5 - 1 set 100 reps. Rest 120s (This is not a typo. We had to do 100 reps on Friday.)

HIIT progressed similarly.
Day 2 – 16 minutes (75s walk/45s sprint)
Day 4 – 18 minutes (75s walk/45s sprint)
Day 6 – 20 minutes (75s walk/45s sprint)

I found the program phase to be very demanding, so demanding in fact I didn’t do the HIIT for a few days. (Note: Kbob did most if not all of the HIIT and training for this phase and it seemed to pay off.)

If you’re interested in the specific exercises follow the link to the program and check it out there. I am considering adding a page dedicated to logging specific training work and nutrition on a daily basis. If you’re interested in seeing that done your support or could help inspire it or I may just forget about it at this point.

Anyway, that was last week…now on to a new phase!

Phase III

Training set/reps look like this:
Day 1 - 10 sets of 3 reps. Rest 45s
Day 3 – 4 circuits of 10 reps. Rest 10s with in circuit/90s between 3 separate circuits.
Day 5 - 1 set 15 reps. Rest 120s

HIIT progressed similarly.
Day 2 – 16 minutes stationary bike (90s moderate/30s sprint)
Day 4 – 17.5 minutes stationary bike (90s moderate/30s sprint)
Day 6 – 19 minutes stationary bike (90s moderate/30s sprint)


The Exercises
Day 1:
A) Deadlift
B) Decline Barbell Bench Press
C) Chin-ups (body weight)
D) Jumping Jack/Rope Jumping for 10 minutes straight

Day 3:
A1) Good Mornings
A2) DB Romanian Deadlifts
A3) Reverse Lunges

B1) Incline Barbell Bench Press
B2) Standing Military Press
B3) DB Side Raise

C1) Chin-ups or Pull-downs
C2) Bent over Barbell rows
C3) DB Barbell rows.

D) Jumping Jack/Rope Jumping for 11 minutes straight

Day 5:
A) Front Squats
B) Bent over Rows
C) Step-Ups
D) Dips
E) Hack Squat
F) Reverse Crunches

G1) 1-Arm DB Snatch
G2) Clap Push-Ups
G3) Forward Lunges

H) Jumping Jack/Rope Jumping for 12 minutes straight

As you can probably imagine the fifth day usually hurts! The following week we will either add reps or lower rest intervals.

Wish us luck!