I liked the 2015 spring programs (previous iron post) but for now I want to rebuild basic capabilities again first. Probably switch to a 4/week program in a few months to add some variety and make it easier to build in shoulder rehab/prehab work.
Current conception: Alternating days
A:
Squat 5x3 (start 135) - pause final rep for breathing
Bench 5x3 (start 105)
Row 8x3 (start with TRX?)
Curl 8*x3 (start with 10s)
Face Pull 10x3
http://strengtheory.com/implementing-paused-squats/
May do the paused reps towards the end of the workout (on the way out, even). That "50 paused reps" idea could be a fun thing every so often.
B:
Deadlift 5x3 (start 165)
Press 5x3 (start 75)
Pulldown/Pullup 8x3 (start 60)
Face Pull 10x3
Turkish Getup 5*x3
Similar concept with a paused dead right off the floor - much like that ultra-slow dead reps idea for building core strength from Rob ____ or whatever his name was.
Will have to go back and review that old Cressey article about balancing rotation etc. - going to be doing a lot of push-ups on the side and need to keep hammering shoulder health.
Sunday, March 20, 2016
3/20/2016 - Dead and Press
Decided on a conventional alternating 3/week scheme for the beginning. Probably throwing in some cardio on off days, likely rowing the day before squats and cycling the day before deads. Or...something.
Probably moving to Mission Bay in the next week, in which case that $700 2yr membership to 24 will only be useful if I get staffed on a traveling project near a 24. Otherwise the money could have gone towards shoes (or...anything? But probably shoes).
Warmup -
Bat Wing - 8, 2.5s
Diesel - 3-5 with 2.5s (varying by movement)
Bridges - no band
So next time, take the band, grab/take a roller, and do stuff in the right sequence.
Deadlift -
135x5
165x5x3
Gotta keep tension in lats and while on the floor - "pretend it's the RSF" (and their shitty plates).
Press -
45x5
75x5x3
Didn't bring the Oly shoes; other thing for next time.
Generally feeling ok, but need to work on right shoulder.
Pulldown -
60x8
70x8x2
The seat's too high, so I can't really do the "deadhang" here.
Probably best to alternate these with actual chins day by day. May revise that based on amount of climbing I wind up doing (speaking of which, I'm probably starting to climb a bit).
Face Pull -
20x10x3
Kind of/possibly. I seriously doubt that was actually 20lbs.
Turkish Getup -
10x3ea
I feel like it'd be easiest to just denote "ea" with an asterisk. Let's do that.
10x3*x1
Yeah, I only did one set.
Relearning the movement.
Probably moving to Mission Bay in the next week, in which case that $700 2yr membership to 24 will only be useful if I get staffed on a traveling project near a 24. Otherwise the money could have gone towards shoes (or...anything? But probably shoes).
Warmup -
Bat Wing - 8, 2.5s
Diesel - 3-5 with 2.5s (varying by movement)
Bridges - no band
So next time, take the band, grab/take a roller, and do stuff in the right sequence.
Deadlift -
135x5
165x5x3
Gotta keep tension in lats and while on the floor - "pretend it's the RSF" (and their shitty plates).
Press -
45x5
75x5x3
Didn't bring the Oly shoes; other thing for next time.
Generally feeling ok, but need to work on right shoulder.
Pulldown -
60x8
70x8x2
The seat's too high, so I can't really do the "deadhang" here.
Probably best to alternate these with actual chins day by day. May revise that based on amount of climbing I wind up doing (speaking of which, I'm probably starting to climb a bit).
Face Pull -
20x10x3
Kind of/possibly. I seriously doubt that was actually 20lbs.
Turkish Getup -
10x3ea
I feel like it'd be easiest to just denote "ea" with an asterisk. Let's do that.
10x3*x1
Yeah, I only did one set.
Relearning the movement.
Tuesday, March 15, 2016
3/15/2016 - Squat
No real warmup - arm circles and some overhead squats
Squat -
95x10
135x5
185x5x3
This was unwholesomely hard. Thinking I'll do a 4-a-week schedule if I start with these weights. May be worth starting out lower since recovery'll be inhibited by work stuff.
Did an extra rep on the last set for a breathing pause.
Hip "crunching" and all that jazz from the dysfunction I picked up last summer; will gradually resolve (possibly with PT help).
Pull-Ups -
3, 2, 1
Didn't get full range, but not too bad considering I haven't done them in almost a year.
TRX Row -
3x10
Focus on scap retraction.
Squat -
95x10
135x5
185x5x3
This was unwholesomely hard. Thinking I'll do a 4-a-week schedule if I start with these weights. May be worth starting out lower since recovery'll be inhibited by work stuff.
Did an extra rep on the last set for a breathing pause.
Hip "crunching" and all that jazz from the dysfunction I picked up last summer; will gradually resolve (possibly with PT help).
Pull-Ups -
3, 2, 1
Didn't get full range, but not too bad considering I haven't done them in almost a year.
TRX Row -
3x10
Focus on scap retraction.
Sunday, April 5, 2015
Revised Program
After yesterday's exhaustion session, it seems kind of superfluous to go through the effort of setting up to row (at least for now). Oly's a lot of fun, suitable for a ton of volume, and a huge cardio hit with short rest periods.
Press (Saturday)
Press 5*3 (2.5lb increments)
LAPD 8*3-5
Curls 8ea*3-5
Rehab
Squat (Sunday)
Squat 5*3 (5lb increments)
TGU 3ea*3-5
Pistol 5ea*3-5
Rehab
Oly (Monday)
Snatch High Pull 2*5
Hang Snatch 2*5
Clean and Jerk
Rehab
Bench (Tuesday)
Bench 5*3 (2.5lb increments)
LAPD 8*3-5
Curls 8ea*3-5
Rehab
Deadlift (Wednesday)
Deadlift 5*3 (5lb increments)
TGU 3ea*3-5
KB Swing 10*3-5
Rehab
Oly (Thursday)
Full Snatch 2*5
Clean High Pulls
Hang Clean
Rehab
Pulldowns can go back into the lower body days once time permits (similar story with some kind of extra work on the upper days). For now it's about shrinking time down.
Press (Saturday)
Press 5*3 (2.5lb increments)
LAPD 8*3-5
Curls 8ea*3-5
Rehab
Squat (Sunday)
Squat 5*3 (5lb increments)
TGU 3ea*3-5
Pistol 5ea*3-5
Rehab
Oly (Monday)
Snatch High Pull 2*5
Hang Snatch 2*5
Clean and Jerk
Rehab
Bench (Tuesday)
Bench 5*3 (2.5lb increments)
LAPD 8*3-5
Curls 8ea*3-5
Rehab
Deadlift (Wednesday)
Deadlift 5*3 (5lb increments)
TGU 3ea*3-5
KB Swing 10*3-5
Rehab
Oly (Thursday)
Full Snatch 2*5
Clean High Pulls
Hang Clean
Rehab
Pulldowns can go back into the lower body days once time permits (similar story with some kind of extra work on the upper days). For now it's about shrinking time down.
Monday, March 30, 2015
2015-03-30 Oly
Batwings - 5s*5
Diesel - 2.5s*3
Bridge - 5 (no band)
Snatch Drops - 65*5
Snatch Pulls -
65*3*2
100*2*5
These are kind of lacking for jumping and coordination. The earliest sets were pretty bad, but it got better as time went by.
30-second rests here. That was murder.
Hang Snatch -
75*2, 1, 2*3
These are probably getting better. Again, coordination and jumping is a huge factor (and kind of a problem). Still 30 seconds.
Clean and Jerk -
75*2&1
105*2&1
135*2&1*5
125*1&2*5
1-minute rests now. The 135s were supposed to be 125s, but suffered due to math errors. These might want to split out between Clean Pulls and Hang Clean and Jerk for a bit; the 135s were basically full cleans but probably lacking an explosive pull to finish the movement.
To be honest, this seems like a valid day to just replace conditioning. Tons of fun and a huge cardio hit once the rest periods are low enough.
Diesel - 2.5s*3
Bridge - 5 (no band)
Snatch Drops - 65*5
Snatch Pulls -
65*3*2
100*2*5
These are kind of lacking for jumping and coordination. The earliest sets were pretty bad, but it got better as time went by.
30-second rests here. That was murder.
Hang Snatch -
75*2, 1, 2*3
These are probably getting better. Again, coordination and jumping is a huge factor (and kind of a problem). Still 30 seconds.
Clean and Jerk -
75*2&1
105*2&1
135*2&1*5
125*1&2*5
1-minute rests now. The 135s were supposed to be 125s, but suffered due to math errors. These might want to split out between Clean Pulls and Hang Clean and Jerk for a bit; the 135s were basically full cleans but probably lacking an explosive pull to finish the movement.
To be honest, this seems like a valid day to just replace conditioning. Tons of fun and a huge cardio hit once the rest periods are low enough.
Sunday, March 29, 2015
2015-03-29 Squat
Batwing - 8lbs*5
Diesel - 3lbs*3
Bridge - 5 (no band)
OHS - 5
Squat -
45*10
85*8
125*6
165*3
200*5*3
The shooting quad pain is coming back. Time to break out the rollers. There are also some side-to-side imbalances at the bottom, though that might be up to someone else to spot.
Closer grip on the final set with 200 actually made a pretty huge difference.
Pulldown -
80*8*3
This would probably be worth doing one more time.
Turkish Get-Up -
30lbs*3ea*3
These are definitely getting more fun. Working on rolling onto the down arm to avoid setting off that side's QL; probably time for a massage. Repeat for more sets next time.
Pistol -
+10*5ea*2
BW*2ea
"My balance muscle seems to be exhausted."
Couch Stretch -
First Position * 2m/side
Diesel - 3lbs*3
Bridge - 5 (no band)
OHS - 5
Squat -
45*10
85*8
125*6
165*3
200*5*3
The shooting quad pain is coming back. Time to break out the rollers. There are also some side-to-side imbalances at the bottom, though that might be up to someone else to spot.
Closer grip on the final set with 200 actually made a pretty huge difference.
Pulldown -
80*8*3
This would probably be worth doing one more time.
Turkish Get-Up -
30lbs*3ea*3
These are definitely getting more fun. Working on rolling onto the down arm to avoid setting off that side's QL; probably time for a massage. Repeat for more sets next time.
Pistol -
+10*5ea*2
BW*2ea
"My balance muscle seems to be exhausted."
Couch Stretch -
First Position * 2m/side
Thursday, March 26, 2015
2015-03-26 Deadlift
Diesel - 2.5s*3
Bat Wings - 5lbs*5
Bridge - 5 close, 5 wide
Deadlift -
135*10
160*8
185*6
215*3
240*5*3
These are getting better; the weights felt heavy (probably from grip issues yesterday) but moved pretty fast.
Lat Activation Pulldown -
80*8*3
Varying speeds and degrees of separation between phases here. I might be getting impatient on weight increases here.
Kettlebell Swing -
30*10
40*10
45*12
Last set got to a reasonable level of difficulty. 20 reps or sets to failure might be better here.
Turkish Get-Up -
25lbs*3ea*3
Heavier weights and lower reps are definitely more fun. The shoulder stability technique is getting easier too, so things are pretty nice. 5 sets with rests seems like a good way to go.
Bat Wings - 5lbs*5
Bridge - 5 close, 5 wide
Deadlift -
135*10
160*8
185*6
215*3
240*5*3
These are getting better; the weights felt heavy (probably from grip issues yesterday) but moved pretty fast.
Lat Activation Pulldown -
80*8*3
Varying speeds and degrees of separation between phases here. I might be getting impatient on weight increases here.
Kettlebell Swing -
30*10
40*10
45*12
Last set got to a reasonable level of difficulty. 20 reps or sets to failure might be better here.
Turkish Get-Up -
25lbs*3ea*3
Heavier weights and lower reps are definitely more fun. The shoulder stability technique is getting easier too, so things are pretty nice. 5 sets with rests seems like a good way to go.
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