Brock rest

Much-needed rest day today. Got 30 minutes on the elliptical at lunch — lighter than normal — and I’ve got ball hockey tonight.

I spent a good chunk of the day uploading training data into ChatGPT and reviewing my January volume. The conclusion was pretty obvious: I’m doing a lot of work, but not all of it is high quality. So starting tomorrow, I’m switching programs.

The focus going forward is less volume, more intent — heavier loads, fewer sets, and truly hard reps. This style comes up a lot when listening to coaches online, and even Dorian Yates swears by it (yes, I know — different era, different chemistry). Still, the principle makes sense, especially given recovery and life constraints.

Below is the plan I’ll be running for February.

February Training Plan — PPLUL

High Intensity • Low Junk Volume

This block is built from my January training data. The goal is better stimulus-to-fatigue management, improved recovery, and measurable progress — while fitting around ball hockey and real life.

Training Philosophy

Core Goals

Reduce junk volume
Emphasize 2–3 true working sets per exercise
Train most muscles twice per week
Improve stimulus-to-fatigue ratio
Prioritize back and delts, maintain legs, protect joints

What Counts as a Hard Set

A set only counts if:

It’s within 0–2 reps of failure (RIR 0–2)
Rep speed noticeably slows
Load requires full focus and clean execution

Anything easier = warm-up or prep.

Global Rules (Non-Negotiable)

Warm-Up Sets

Ramp gradually
Perform as many warm-ups as needed
Warm-up sets do NOT count toward volume

Working Sets

Compound lifts: 2 hard sets
Isolation lifts: 2–3 hard sets
If performance drops by >10%, stop the exercise

Weekly Hard-Set Targets

Muscle Group	Sets / Week
Chest	10–12
Back	12–14 (priority)
Delts	12–14
Quads	10–12
Hamstrings / Glutes	8–10
Arms	6–8

Weekly Layout

Monday – Push
Tuesday – Pull
Wednesday – Legs
Thursday – Off / Light Cardio / Mobility
Friday – Upper (Back + Delts Bias)
Saturday – Lower (Posterior Chain Bias)
Sunday – Off

Workouts

🔴 PUSH — Chest / Shoulders / Triceps

Incline DB Press or Incline Smith Press
• 2 hard sets × 6–10
Machine Press or Cable Press
• 2 hard sets × 8–12
DB or Cable Lateral Raises
• 3 hard sets × 12–20
Dips or Overhead Cable Triceps Extension
• 2 hard sets × 8–12
(Optional) Pec Deck
• 1–2 pump sets if joints feel good

🔵 PULL — Back / Rear Delts / Biceps

Pull-Ups or Lat Pulldowns
• 3 hard sets × 6–10
Chest-Supported Row or Low Row
• 3 hard sets × 8–12
Bentover Cable Row or DB Row
• 2 hard sets × 8–10
Rear Delts (face pulls / reverse pec deck / DB flyes)
• 3 hard sets × 12–20
Biceps (pick one)
• 2 hard sets × 8–12

🟢 LEGS — Quad Bias

Hack Squat or Back Squat
• 2 hard sets × 6–10
Leg Press or Front Squat
• 2 hard sets × 8–12
Leg Extensions
• 2 hard sets × 10–15
Calves
• 3 hard sets × 8–15

Focus on control. Avoid grinders.

🟣 UPPER — Back + Delts Bias

Row variation (different from Pull day)
• 3 hard sets
Incline DB Press (lighter than Push day)
• 2 hard sets × 8–12
Lateral Raises
• 3 hard sets × 12–20
Rear Delts (different variation)
• 2–3 hard sets
(Optional) Arms superset
• 1–2 light pump sets

🟠 LOWER — Posterior Chain Bias

Trap Bar Deadlift or RDL
• 2 hard sets × 5–8 (no grinders)
Seated or Lying Leg Curl
• 3 hard sets × 8–12
Optional single-leg work
• 2 controlled sets
Calves
• 2–3 hard sets

Progression & Recovery

Double progression within rep ranges
Poor sleep → reduce sets, keep intensity
Hockey fatigue → reduce lower-body volume next session

Deload trigger:

Strength stalls for 2 weeks
Joint irritation
Motivation dip

Deload = ~60–70% volume for one week.

Final Notes

This plan is about intentional effort, not exhaustion.

Run for 3–4 weeks, review data, then adjust.

Notes

Weight at 173.0 lbs (jinxed it)

TODO

Research posing and judging