The Next 8 Weeks

The next 8 weeks will be the TBT setup by Chad Waterbury but arranged like Fat Loss I and II from Alwyn Cosgrove's THE NEW RULES OF LIFTING. So rather than 4 multi-joint movements followed 2 single-joint movements, it will be a movement for each of the 6 basic ones: Squat, Deadlift, Lunge, Push, Pull, Twist. No extra movements for arms or anything else. And the rest periods will be short or declining as the weeks wear on. The exception is the heavy days in the first four weeks: sets of 5 but the rest periods will be 60 seconds at all times. That makes for 3 superset pairs, with the exercises set very far apart. So, for example, this:

3 sets of 5 (Straight Sets):
Flat BB Bench Press
Seated Cable Rows
Squats
Sumo-Style Deadlift
DB Hammer Curls
Standing Calf Raises

Now looks like this (Especially because I don't want to bench for two weeks):

Deficit Sumo-Style Deadlift, followed by
One Arm Neutral DB Press (Rest 60 seconds)

16" Box Front Squat, followed by
Pullups (rest 60 seconds)

Bulgarian Split Squat, followed by
Weighted Twisting Situps

The first 4 weeks are sets of 5, 8, and 15. The last 4 weeks are sets of 18, 8, and 12.

There will be 2 days for GPP (Off days), Afterburn at lunch using the elliptical (like the last time), and some running since I learned last PRT (The hard way) that I can't get good at running without running. And I will try to eat more sensibly. Goal is to get in the 220s and below 20%BF. The first 4 weeks have a heavy day to support my other goal: a 1000 lbs total at the Virtual Meet (Last Meet I had an 895 total [315-215-365]).

OK, let's do this!!!