Pre-CNS Workout

[rtdrew82]

Hey all,I've been reading the forums and so I have a moderate knowledge base.  Just wanted to get some opinions on stuff.Overview: Using CNS for diet, Wendler 5/3/1 for training, plus 1 day of Rugby practice for 2 hours.CN is saturday (mainly for social reasons, dinner with the wife, etc). Rugby Training is Tuesdays.I want to set up my workouts around my CN (as recommended for the mTor deal).  The areas I want to improve are: Chest, tris, traps, calves.My training schedule looks like this:Saturday: Wendler BPDB BPClose-grip BPBB ShrugsCalf exercisesSunday:Powercleans 4x3, Power snatch 4x3, Hang Snatch 4x3 (exercises can change)Wendler DeadliftPendlay Rows 5x5Weighted Pull-ups 5x5Some bicep exercise Tuesday:Wendler OH PressBB BP 5x10x50%DB BP 4x15Upright Rows 4x10DB Lateral RaisesTuesday night: Rugby practice for 2 hoursWednesday:Powercleans 4x3, Power snatch 4x3, Hang Snatch 4x3 (exercises can change)Wendler Front SquatPendlay Rows 5x5First question:  Does this seem like too much volume?  Should I increase volume on the sunday/tuesday workouts to burn more glycogen? I have tried to taper off as the week progresses, but I'm not sure how much volume is ok on the pre-CN chest workout.  How many sets and reps does anybody recommend?  Any critiques are welcome!!Thanks,Tom

[Richard Schmitt]

Have you ran through this before asking? If so how'd you feel during the week?

[Charles T Grimsley]

The volume will really depend on how your body feels while running CN and doing these workouts. Sunday is a heavy day and I would not suggest increasing volume of that day unless it is the bicep exercises. Move the BB shrugs off Saturday to Sunday, cleans especially recruit the same muscle group right before the rack. What is your purpose for doing BB and DB BP on Tuesday? I don't have a problem with the lifts being in there just want to know your goal. I do like that you planned Tuesday as a lighter day w/the rugby practice that night.Sunday is your most difficult day but it is also the day after your CN so you should have the fuel to get through that workout. You may need to adjust set structure though as cleans, snatches, deadlifts, rows, and pullups/chins are all being done heavy. Those lifts recruit many of the same muscle groups.Overall I think this is a viable plan but it has the potential to be to much on CNS if you are not eating enough during your ULC days.

[rtdrew82]

Have you ran through this before asking? If so how'd you feel during the week?

Big Tex, I have been doing CNS for about 2 months.  At first, I did the Wendler 5/3/1 with only 2 assistance exercises, so the workout was fairly short.  This went on for about a month.  I didn't see a whole lot of results, maybe some in the mirror.  So I went and upped the volume, and did more of the bodybuilder-focused Wendler 5/3/1, and added the olympic lifting on pulling days.  I suspect it was a bit much.  I'm just trying to tweak it a bit to find the happy medium that might work.

The volume will really depend on how your body feels while running CN and doing these workouts. Sunday is a heavy day and I would not suggest increasing volume of that day unless it is the bicep exercises. Move the BB shrugs off Saturday to Sunday, cleans especially recruit the same muscle group right before the rack. I will look into taking them off, but I was hoping to gain any size at all by doing them pre-CN.What is your purpose for doing BB and DB BP on Tuesday? I don't have a problem with the lifts being in there just want to know your goal. My bad, I meant DB OH press 4x15 (to keep the focus on the shoulders)I do like that you planned Tuesday as a lighter day w/the rugby practice that night. Hopefully tuesday (post CNS day #3 is not too late after CN to not only have the energy for good performance, but to also leave me enough time to be using fat for energy before the next CN.  That is something that I have been contemplating with this workout.Sunday is your most difficult day but it is also the day after your CN so you should have the fuel to get through that workout. You may need to adjust set structure though as cleans, snatches, deadlifts, rows, and pullups/chins are all being done heavy. Those lifts recruit many of the same muscle groups. Maybe decrease the weight and increase the reps?  Whichever rep/set scheme burns through glycogen the fastest.Overall I think this is a viable plan but it has the potential to be to much on CNS if you are not eating enough during your ULC days. Obviously I will need to monitor myself during this workout but like I replied to Big Tex, I tried two different ways of doing it and am still trying to find one that is the happy medium.

Thanks for help so far to both of you.Tom

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