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I'm just addressing this question for Big Tex (clearly he's the man around here) But anyone else can chime in as well obviously. I never tried SWPHD. I'm a heavy duty BB. I do use alot of eccentrics in my program. And it has worked tremendously over the years. As I'm 31 years old. 5'7 205lbs. 15% now. Doing a hybrid of CBL and CNS I sort of created. I was just looking to see a sample day that you would do for SWPHD.. I'm steering away from all the Eccentrics for now because of the glut4 issues it presents. So for instance I do Chest & Back Mondays after CBL Sunday night. And Legs Tuesday after CBL Monday night. So maybe if you can give you me a sample of how you would plan those workouts using SWPHD. That would be great thanks.
Now are those days just an example, or are you trying to combine certain days from the Heavy Duty protocol?The days you could combine is the Shoulders with Core. Now if you're wanting to combine Back with Chest you can either take some movements out so it won't last 2+ hours. I'd follow it as is if you like to get to the gym more than twice a week.
yeah I'm actually trying to come up with a good split for how I setup my CBL/CNS. I figured go balls to the wall on Monday and Tuesday, because I'm backloading Sunday and Monday nights for those workouts. Wednesday I'm usually off from training or H.I.I.T (depending how my body feels). And go zero carb from Tuesday night to Sunday more on CNS. Thurs&saturday are typically shoulders & calves and arms and abs. I taper off my intensity once I stop CBL for the week. Wednesday is usually just a H.I.I.T session to wipe out my glycogen stores and put me in ketosis faster.
Ah that makes sense. Well yeah I can see what you're trying to do. Well with the HD Chest and Back, I would definitely combine those two, I would do a Chest movement then swap to Back, keep that up. Personally I wouldn't do the Biceps if you're going to combine. Save it for the Arms day you want to do. Combine the Shoulders with Core and then do the Arms. The Legs will take care of it self ha.
Sounds good thanks Tex. I'll give it a shot and see how it goes.
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