-45 min junk accessory
Strength & Lifting
Barbell compound work, velocity micro-adjustments, load progression without junk volume.
Filler here: Junk accessory pump sets that add soreness without lifting your main lift.
Sample week
A strength & lifting week, drawn once.
Sample. Seven days, labeled by what each block does for the sport. Not a promise.
45Mon
30Tue
0Wed
85Thu
0Fri
40Sat
0Sun
Sport-specific
Support
Filler
Rest
Total: 200 minSport-specific: 85 min
Sample edits
Three cuts we would make to this week.
Sample. Examples, not promises. Accept or Keep mine.
-45 min junk accessory→
Before
85 min
After
40 min
Drop the pump fluff. Keep the compound lift and the velocity work.
-20 min static stretching→
Before
30 min
After
15 min
Trade passive stretch for dynamic prep that primes the lift.
+1 set, -2 exercises→
Before
85 min
After
60 min
More quality on the main lift, fewer distractions after it.
One question
Why drop the accessory pump after my main lift?
It adds soreness and fatigue without raising the lift that matters. Keep the compound, the velocity work, and the progression. Cut the pump fluff.
