Advanced Re-Comp Workouts

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What follows is the Feast training and dietary template (focused on re-comp). I think you’ll find it a pretty radical departure from the norm. Don’t worry if you can’t stick EXACTLY to the plan. Part of its magic will rub off on you…. a big part ©

DURATION: 30 to 42 days or thereabouts, depending upon the signs your body presents insofar as where and when to “cut it off’ and transition to cruise. If you’re not familiar with these, Blueprint “teaches” them in short order. More on that below…

WEIGHT TRAINING

WORKOUT #1: After warmups, proceed as follows:

STATIC HOLDS:

  • Decline Barbell Bench: Two static holds with as much weight as you can handle (ideally 20-40% above your 1RM) for a 5-15 sec hold. Rest 3 min between holds.

Brief rest then begin the following:

EDT BLOCK #1:

  • Dips
  • 1 arm DB Rows

Parameters: 3 minutes of rest between sets, using a weight heavy enough that puts you into the 4-6 rep range. Minimum of 4 and maximum of 6 sets.

STATIC HOLDS:

  • Seated Barbell Press: Two static holds with as much weight as you can handle (ideally 20-40% above your 1RM) for a 5-15 sec hold. Rest 3 min between holds.

EDT BLOCK #2:

  • Incline DB curls
  • Overhead tricep extensions

Parameters: 3 minutes of rest between sets, using a weight heavy enough that puts you into the 4-6 rep range. Minimum of 4 and maximum of 6 sets

 

STATIC HOLDS:

  • Top Range Rack Pull

Parameters: Two static holds with as much weight as you can handle (this should be an enormous amount of weight for most and wrist straps will be required) for a 5-15 sec hold. Rest 3 min between holds.

Brief rest then begin the following:

EDT BLOCK #1:

  • Barbell Squats
  • Lying hamstring curls

Parameters: 3 minutes of rest between sets, using a weight heavy enough that puts you into the 4-6 rep range. Minimum of 4 and maximum of 6 sets.

STATIC HOLDS:

  • Seated calf raise

Parameters: Two static holds with as much weight as you can handle for a 5-15 sec hold. Rest 3 min between holds. Brief rest and begin the following:

Romanian Deadlifts

Parameters: Two sets of 10-12 repetitions. Rest 3 minutes between sets and aim for a maximum stretch in the muscle.

EDT BLOCK #2:

  • Weighted cable crunches, kneeling on the ground and with hands held behind the head, immediately into:
  • Hyperextensions (weighted, in most cases with the plate held to your chest)

Parameters: 3 minutes of rest between sets, using a weight heavy enough that puts you into the 4-6 rep range. Minimum of 4 and maximum of 6 sets

 

STATIC HOLDS:

  • Decline Barbell: Two static holds with as much weight as you can handle {ideally 20-40% above your 1RM) for a 5-15 sec hold. Rest 3 min between holds. Brief rest then begin the following:

EDT BLOCK #1:

  • Dips
  • 1 arm DB Rows

Parameters: 2 minutes of rest between sets, using a weight heavy enough that puts you into the 6-8 rep range. Minimum of 4 and maximum of 6 sets

STATIC HOLDS:

  • Seated Barbell Press: Two static holds with as much weight as you can handle (ideally 20-40% above your 1RM) for a 5-15 sec hold. Rest 3 min between holds.

EDT BLOCK #2:

  • Incline DB curls
  • Overhead tricep extensions

Parameters: 2 minutes of rest between sets, using a weight heavy enough that puts you into the 6-8 rep range. Minimum of 4 and maximum of 6 sets

 

STATIC HOLDS:

  • Top Range Rack Pull

Parameters: Two static holds with as much weight as you can handle (this should be an enormous amount of weight for most and wrist straps will be required) for a 5- 15 sec hold. Rest 3 min between holds. Brief rest then begin the following:

EDT BLOCK #1:

  • Barbell Squats
  • Lying hamstring curls

Parameters: 2 minutes of rest between sets, using a weight heavy enough that puts you into the 6-8 rep range. Minimum of 4 and maximum of 6 sets.

STATIC HOLDS:

  • Seated calf raise

Parameters: Two static holds with as much weight as you can handle for a 5-15 sec hold. Rest 3 min between holds. Brief rest and begin the following:

Romanian Deadlifts

Parameters: Two sets of 6-10 repetitions. Rest 3 minutes between sets and aim for a maximum stretch in the muscle.

EDT BLOCK #2:

  • Weighted cable crunches
  • Hyperextensions

Parameters: 2 minutes of rest between sets, using a weight heavy enough that puts you into the 6-8 rep range. Minimum of 4 and maximum of 6 sets

STATIC HOLDS:

  • Decline Barbell: Two static holds with as much weight as you can handle {ideally 20-40% above your 1RM) for a 5-15 sec hold. Rest 3 min between holds. Brief rest then begin the following:

EDT BLOCK #1:

  • Dips
  • 1 arm DB Rows

Parameters: 1 minute of rest between sets, using a weight heavy enough that puts you into the 10-12 rep range. Minimum of 4 and maximum of 6 sets

STATIC HOLDS:

  • Seated Barbell Press: Two static holds with as much weight as you can handle (ideally 20-40% above your 1RM) for a 5-15 sec hold. Rest 3 min between holds.

EDT BLOCK #2:

  • Incline DB curls
  • Overhead tricep extensions

Parameters: 1 minute of rest between sets, using a weight heavy enough that puts you into the 10-12 rep range. Minimum of 4 and maximum of 6 sets

 

STATIC HOLDS:

  • Top Range Rack Pull

Parameters: Two static holds with as much weight as you can handle (this should be an enormous amount of weight for most and wrist straps will be required) for a 5- 15 sec hold. Rest 3 min between holds. Brief rest then begin the following:

EDT BLOCK #1:

  • Barbell Squats
  • Lying hamstring curls

Parameters: 1 minute of rest between sets, using a weight heavy enough that puts you into the 10-12 rep range. Minimum of 4 and maximum of 6 sets.

STATIC HOLDS:

  • Seated calf raise

Parameters: Two static holds with as much weight as you can handle for a 5-15 sec hold. Rest 3 min between holds. Brief rest and begin the following:

Romanian Deadlifts

Parameters: Two sets of 4-6 repetitions. Rest 3 minutes between sets and aim for a maximum stretch in the muscle.

EDT BLOCK #2:

  • Weighted cable crunches
  • Hyperextensions

Parameters: 1 minute of rest between sets, using a weight heavy enough that puts you into the 10-12 rep range. Minimum of 4 and maximum of 6 sets

 

STATIC HOLDS:

  • Decline Barbell: Two static holds with as much weight as you can handle {ideally 20-40% above your 1RM) for a 5-15 sec hold. Rest 3 min between holds. Brief rest then begin the following:

EDT BLOCK #1:

  • Dips
  • 1 arm DB Rows

Parameters: 3 minutes of rest between sets, using a weight heavy enough that puts you into the 4-6 rep range. Minimum of 4 and maximum of 6 sets

STATIC HOLDS:

  • Seated Barbell Press: Two static holds with as much weight as you can handle (ideally 20-40% above your 1RM) for a 5-15 sec hold. Rest 3 min between holds.

EDT BLOCK #2:

  • Incline DB curls
  • Overhead tricep extensions

Parameters: 3 minutes of rest between sets, using a weight heavy enough that puts you into the 4-6 rep range. Minimum of 4 and maximum of 6 sets

 

STATIC HOLDS:

  • Top Range Rack Pull

Parameters: Two static holds with as much weight as you can handle (this should be an enormous amount of weight for most and wrist straps will be required) for a 5- 15 sec hold. Rest 3 min between holds. Brief rest then begin the following:

EDT BLOCK #1:

  • Barbell Squats
  • Lying hamstring curls

Parameters: 3 minutes of rest between sets, using a weight heavy enough that puts you into the 4-6 rep range. Minimum of 4 and maximum of 6 sets.

STATIC HOLDS:

  • Seated calf raise

Parameters: Two static holds with as much weight as you can handle for a 5-15 sec hold. Rest 3 min between holds. Brief rest and begin the following:

Romanian Deadlifts

Parameters: Two sets of 6-10 repetitions. Rest 3 minutes between sets and aim for a maximum stretch in the muscle.

EDT BLOCK #2:

  • Weighted cable crunches
  • Hyperextensions

Parameters: 3 minutes of rest between sets, using a weight heavy enough that puts you into the 4-6 rep range. Minimum of 4 and maximum of 6 sets

STATIC HOLDS:

  • Decline Barbell: Two static holds with as much weight as you can handle {ideally 20-40% above your 1RM) for a 5-15 sec hold. Rest 3 min between holds. Brief rest then begin the following:

EDT BLOCK #1:

  • Dips
  • 1 arm DB Rows

Parameters: 5 minutes of rest between sets, using a weight heavy enough that puts you into the 2-3 rep range. Minimum of 4 and maximum of 6 sets

STATIC HOLDS:

  • Seated Barbell Press: Two static holds with as much weight as you can handle (ideally 20-40% above your 1RM) for a 5-15 sec hold. Rest 3 min between holds.

EDT BLOCK #2:

  • Incline DB curls
  • Overhead tricep extensions

Parameters: 5 minutes of rest between sets, using a weight heavy enough that puts you into the 2-3 rep range. Minimum of 4 and maximum of 6 sets

 

STATIC HOLDS:

  • Top Range Rack Pull

Parameters: Two static holds with as much weight as you can handle (this should be an enormous amount of weight for most and wrist straps will be required) for a 5- 15 sec hold. Rest 3 min between holds. Brief rest then begin the following:

EDT BLOCK #1:

  • Barbell Squats
  • Lying hamstring curls

Parameters: 5 minutes of rest between sets, using a weight heavy enough that puts you into the 2-3 rep range. Minimum of 4 and maximum of 6 sets.

STATIC HOLDS:

  • Seated calf raise

Parameters: Two static holds with as much weight as you can handle for a 5-15 sec hold. Rest 3 min between holds. Brief rest and begin the following:

Romanian Deadlifts

Parameters: Two sets of 4-6 repetitions. Rest 3 minutes between sets and aim for a maximum stretch in the muscle.

EDT BLOCK #2:

  • Weighted cable crunches
  • Hyperextensions

Parameters: 5 minutes of rest between sets, using a weight heavy enough that puts you into the 2-3 rep range. Minimum of 4 and maximum of 6 sets

 

COMMENTARY: Whal I’ve done here is create a “hardening” routine by combining key static hold movements {extreme alpha overload) with EDT blocks {extreme beta overload). As you can see, the rest periods progressively compress the total: tonnage/work capacity such that there’s no running away from it; Conditioning and body composition must be altered favorably. At the same time, you end the series (workouts 9 and 10) on a high note lifting what should at that point should be some heavy ass weights given your (much) better conditioning and higher alpha strength overload from the SCT work.

Frequency of these workouts will vary for everyone but I’m fond of recommending a 1on/2off workout frequency to start. Thereafter, you should periodically {one every 10 days or so), revisit. As you grow stronger from workout to workout (radically so. especially insofar as your static holds are concerned)… you’ll be lifting heavier weights for more reps and/or holding those heavier weights for the same or longer periods of time. It logically follows then, that the stresses increase on your body.

What does this mean? It means you absolutely must Insert extra rest days periodically to allow your body to super-compensate and grow larger/stronger.

That’s not an option. by the way. It’s a fundamental law of your physiology. Try and violate that and you’ll pay a price. What kind of price? Glad you asked…:) If your brain doesn’t stop you your body will. Meaning you’ll either wind up sick or injured…. perhaps both. Please don’t make this mistake.

Yours truly did…. and is sharing it here with you in the hopes you don’t fall victim.

I’ve picked 3-4 SCT compound moves that absolutely deliver a “hardening” effect deliberately; Top range rack pulls. Decline BB bench presses, Seated overhead BB presses etc.. These movements collectively stress an incredible amount of musculature in both the upper and lower body but do this at KEY points – in between your EDT blocks such that you get a breather. People are going to be sweating buckets particularly during the 2 and 1 min rest interval EDT sets so I don’t want anyone to run out of gas later in the workout. The timing and insertion of SCT work is carefully arranged then, to accomplish this.

At the conclusion of these 10 workouts, you will take a 3 – 4 day break and identify the 4 movements you had the MOST success with. Ideally, these should be two upper body movements (a push and a pull) and two lower body movements (a push and a pull). Most people are going to find SCT in the mix as you guys likely know how fast those shoot up!

You’ll also likely find at least one full range movement that’s improved dramatically and we’re going to build upon that. We are now going to perform two more workouts with those exercises to round out the 3.0’s Feast phase. I’ll sketch out an example below:

WORKOUT #11 After warmups, proceed as follows:

  • Decline BB static holds

Parameters: 2 sets of 5-15 second holds resting at least 3 minutes in between sets. Hold as much weight as you can absolutely handle!

  • 1 arm DB rows

Descending sets of 10. 8, 6. 4, 3. 1 and 1 again for a Irm attempt. Minimum of 3 and up to 5 or more minutes of rest between sets.

WORKOUT #12 After warmups, proceed as follows:

  • Barbell Squats

Descending sets of 10. 8, 6. 4. 3. 1 and 1 again for a Irm attempt. Minimum of 3 and up to 5 or more minutes of rest between sets.

  • Top range rack pull static hold

Parameters: 2 sets of 5-15 second holds resting at least 3 minutes in between sets. Hold as much weight as you can absolutely handle!

COMMENTARY: Don’t let the brevity of these workouts fool you. On paper, it looks short. In the real world, you’ll be working up to a tremendous amount of weight via your warmup and even work sets. Maximum focus then, needs to be put on the major compounds and no doubt people’s enthusiasm for their favorite lifts will play a part.

And why not?

Most won’t be training for competition but rather, the body recomp effects. This template delivers the goods!