Most significantly:
1) Hold every squat single or triple for 5 seconds before and after the set.
2) Maximum rest of 3 minutes between sets. Probably should work on getting that down.
3) If a weight feels "kind of bad but still permissible," don't progress even if you can get it to feel right.
4) Squat for triples on Wednesdays. If I ever actually manage to train all 7 days I may experiment with triples on Saturdays as well, and possibly experiment with switching out Wednesday to more Front Squats.
5) Going to try experimenting with Deads on Wednesday as well.
6) Pull-ups every day.
7) During workout, dieselcrew shoulder every day.
8) At lunch or during the morning, extra "workouts" involving push-ups, planks, birddogs, and calf, hamstring, and couch stretches.
9) Dieselcrew Shoulder Rehab (MTW, FS), 3-4x12-15. Ease into it.
For triples days, we're after 3-5 sets above 90%; for Front Squats, the weight's low enough that these should probably sets across. With Back Squats, it may be high enough to warrant a buildup and then some measure of dropping down - but we're still talking about a minimum of 3. The pattern's similar with singles - if I'm back squatting relatively light that day (for whatever reason), maybe push for 5. Otherwise, probably stick with 3.
I dislike not benching and think I should probably start at least benching lightish weights (thinking alternate between 95 and 135) and at least reduce the emphasis on extensions.
This gives us a weekly layout:
MORNING:
A) Walk 20min
B) Couch Stretch 1min/position
C) Hamstring Stretch 1min/leg
D) Calf stretch 1min/leg.
LUNCH: Do chins after every set of everything (including the stretches)
A1) Push-ups 3xF
A2) Pistols 3xF (Left leg first, right leg matches)
A3) Bird-dogs 3x10/side
B) Planks 3x10 breaths
C) Couch Stretch 1min/position
D) Hamstring Stretch 1min/position
E) Calf stretch 1min/position
Monday - Front Squat 3-5x3, Pressing alt, Deadlift 10x1 @ 60%, Chins, GHR, Dieselcrew 1
Tuesday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ ~70%, Chins, Pulldowns, Dieselcrew 2
Wednesday - Squat to a calm technical 3RM and then 2-4 >= 90%, Pressing alt, Deadlift 10x1 @ 60%, GHR, Chins, GHR, Dieselcrew 3
Thursday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ ~70%, Chins, Pulldowns
Friday - Front Squat 3-5x3, Pressing alt, Deadlift 10x1 @ 60%, GHR, Chins, Dieselcrew 4
Saturday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ ~70%, Chins, Pulldowns, Dieselcrew 5
Sunday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ 70%, Chins, Pulldowns
Ultimately I'd like to refine it to Squat, Press, Pull, Chin, GHR, Prehab. I anticipate that the push-ups and pistols at lunch will reduce performance initially but rehab and conditioning is important and I need to stop being a fatass.
This gives us a weekly layout:
MORNING:
A) Walk 20min
B) Couch Stretch 1min/position
C) Hamstring Stretch 1min/leg
D) Calf stretch 1min/leg.
LUNCH: Do chins after every set of everything (including the stretches)
A1) Push-ups 3xF
A2) Pistols 3xF (Left leg first, right leg matches)
A3) Bird-dogs 3x10/side
B) Planks 3x10 breaths
C) Couch Stretch 1min/position
D) Hamstring Stretch 1min/position
E) Calf stretch 1min/position
Monday - Front Squat 3-5x3, Pressing alt, Deadlift 10x1 @ 60%, Chins, GHR, Dieselcrew 1
Tuesday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ ~70%, Chins, Pulldowns, Dieselcrew 2
Wednesday - Squat to a calm technical 3RM and then 2-4 >= 90%, Pressing alt, Deadlift 10x1 @ 60%, GHR, Chins, GHR, Dieselcrew 3
Thursday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ ~70%, Chins, Pulldowns
Friday - Front Squat 3-5x3, Pressing alt, Deadlift 10x1 @ 60%, GHR, Chins, Dieselcrew 4
Saturday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ ~70%, Chins, Pulldowns, Dieselcrew 5
Sunday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ 70%, Chins, Pulldowns
Ultimately I'd like to refine it to Squat, Press, Pull, Chin, GHR, Prehab. I anticipate that the push-ups and pistols at lunch will reduce performance initially but rehab and conditioning is important and I need to stop being a fatass.
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