Flex Australia – June-July 2017

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EXERCISE SETS REPS TEMPO REST

Lats

Close-grip T-bar row 3 7–9 2/0/2 3 min

Incline two-arm dumbbell

row (palms inward)

37-92/0/23 min

Seated cable row

(underhand grip)

310–122/0/1/13 min

Wide-grip pulldown or

assisted pull-up machine

2–3 13–15 2/0/2 2–3

min

Stiff-arm pulldown or

pullover machine

216–202/1/22 min

Lower Back

Partial rack deadlift

from knee height

2 1 x 7-9, 1

x 10-12

1/1/1 3 min

Weighted

hyperextension

213–152/0/1/12–3

min

Abs

Weighted incline sit-up 2 13–15 2/0/2 2 min

Hanging or supported

straight-leg raise

216–20 2/0/12 min

Cable side crunch 1–2 21–25

(per side)

1/0/1 2 min

SPEEDING UP

FAT LOSS

As with everything in a well-planned

contest-prep regimen, cardio

should be increased in small

increments weekly to allow for

asteadylossofbodyfatwhile

retaining a maximum amount of lean

muscle mass. With cardio sessions

of 40-plus minutes, you have the

option of splitting it into two halves.

This would mean performing half

the amount of required cardio in the

morning before meal 1 and the other

half in the evening, perhaps in

between meals 5 and 6. Here is the

cardio plan for Weeks 8 to 5.

8 WEEKS OUT

4 0 minutes on non-workout days and 20 minutes

on workout days

7 WEEKS OUT

40 minutes on non-workout days and 25 minutes

on workout days

6 WEEKS OUT

45 minutes on non-workout days and 25 minutes

on workout days

5 WEEKS OUT

50 minutes on non-workout days and 25 minutes

on workout days

REP-RANGE

TRAINING

In the first installment of this series, I explained

how it is vital to keep training with 100%

intensity and drive during the entire contest-

prep period, but also to vary your method of

attack so that all your anabolic pathways

are triggered in a cyclical fashion (every four

weeks). We began by utilising the “power”

portion of my P/RR/S training protocol, which

requires the use of heavy weight for lower

reps, with slow eccentric contractions and

explosive positives. Now that your body fat

is down, cardio has increased and calories

have dropped, it becomes increasingly

dangerous to force your joints to handle very

heavy weights. So at this point we will switch

to “rep range,” which will stimulate a different

population of muscle fibres and ignite

anabolism via varied mechanisms.

THURSDAY

WEEKS 8, 7, 6, AND 5

PAVEL YTHJALL