Hi Friend!

Happy Monday to you!

P12's, Record Week - What to Expect

Record week is here and it's going to be a great 2 weeks.

Here's what might happen for you during P12's strength phase.

Since the DB Load is Heavier (suggested Total DB Load = 35-55%BW), the reps will be fewer (we started with 5 reps on most strength exercises). Since the reps are fewer it's considered a higher intensity phase, compared to P11's hypertrophy phase that had a greater emphasis on volume.

With volume training and hypertrophy training, your muscles pump up and your cross sectional fiber area of the muscles can increase giving you curves, shape, endurance, strength, resiliency and durability.

When volume decreases and strength, loads and resistance increase, it's natural to do fewer reps and it's natural to lose some of your hypertrophy and cross sectional fiber area of the muscles.

What happens or what could happen over these next 2 weeks is you might lose muscle size, your clothes might get looser and underneath your muscles might get more defined, all the while you're increasing your strength, skill level, durability and resilience.

Then, next phase, phase 13, we'll do a peaking phase (power endurance and anaerobic endurance phase), presented in the format of high intensity interval training (20:20's or 20:10's). It'll be similar to September's peaking phase (20:10's). This will help get you conditioned anaerobically for winter sports, it'll help you to keep some hypertrophy, it'll be fast, fun and lower stress to match year end holiday & work stress.

What could happen during P13 is the hypertrophy may be shorter lasting, which means in the moment you'll get pumped up, but then a day or 2 later the pump might decrease. This might help you to peak for holiday hotness aesthetically. If you're looking to get leaner, P12's strength phase will decrease your cross sectional fiber area and P13's peaking phase will pump you up, but might not be long lasting, which means your cross sectional fiber area will decrease again.

So those looking to drop a size, go all out and know the pump doesn't last as long.

Those not looking to drop a size, go all out as well and know the pump doesn't last as long.

Let nature and nurture take their courses and adjust as needed. We'll both learn how your body responds, how to time workouts to peak for special events and we'll learn best if you give it your best effort. If you don't then it'll be much more difficult to predict the results.

Upcoming Schedule

Week of:

11/8-11/14: M / T* / W, regular schedule (Monday & Wednesday virtual; Tuesday in person); no classes Th / F (Veteran's Day and Coach Mike's 10 Year Wedding Anniversary).

*6:30pm, Tuesday, 11/9, is in person, not virtual; there was a miscommunication b/w Marisa and myself. the gym is available. See you there;

11/15-11/21: P12, record week 4; Saturday Stretch

11/22-11/28: P13, week 1, intro week, guest week #1; M / T / W regular schedule; possible Thanksgiving workout (virtual), no classes on Black Friday

11/29-12/5: P13, week 2, 2nd intro week, guest week #2, regular schedule;

12/6-12/12: P13, week 3, record week #1;

12/13-12/19: P13, week 4, record week #2; last Saturday stretch of 2021;

12/20-1/2/22; Year End Break (2 weeks)

1/3/22-1/9/22: P1, 2022 (star of year #14), week 1, intro week, regular schedule, guest week #1

Zoom Recordings

P12 Zoom Folder

Cardio Minutes - Week 2

23min / workout

Minutes are due today. Reply now with your minutes to keep tracking your progress.

Happy training,

Coach Mike

p.s. what'd you do for minutes last week?