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- Sep 22, 2013
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This is my second year documenting everything, really looking forward to it.
Age:27
Weight:78kg
Height: 182cm
Strength
Bench Press: 110kg x 1
Overhead Press: 67.5kg x 1
Pull Ups: +40kg x 1
Squat: 75kg for reps**
DB Split Squats: 38kg x 5
Track
2km run: 07:37
1 mile run: 05:54
400m: 63 seconds
300m: 41 seconds
200m: 26 seconds
**My lower back is wrecked but slowly improving... Zercher squats only, can't wait to build these up.
Mobility:
This is the foundation of all my training. Without it, there's no way I'd be able to workout without injury. I do it every morning ... it takes 30 - 45 minutes & is worth every second. Focus is on the spine, lower back, hips, groin, hamstrings and shoulders. It's also a good habit to have just for general productivity/energy. I'm lazy, but with this routine in the morning I wake up and feel like I have something to direct myself toward. I also have less work this year unfortunately so I want to make the most of all the spare time I'll have ... this is a good way to use some of it.
Program:
I've taken some principles/ideas I've come across & like (Stuff from Ross Enamait, Greasing the groove, Norwegien Frequency Project ...) and tried to throw them together in a way that's not contraindicated. But with that said there's so many different opinions out there, there will always be something wrong. At the end of the day, even the most controlled studies seem to show individuals responding to the same training in fairly significantly different ways. I think it's up to the individual, at the amateur/rec level at least, to take ideas that they like, experiment, and see what works for their body. If this split fails for me, the next step is adding more periodisation.
Day 1: Lifting (Light), Sprinting
Day 2: Lifting (Bench, Squats, Pull Ups, OHP: 4 sets each, 3 light (6-12 reps, 50-70% 1RM), 1 moderate-heavy x 5 (80-85% 1RM). 4 assistance exercises, 1 work set x whatever)*
Day 3: Lifting*
Day 4: GPP (General physical prepardness - skipping, bodyweight stuff etc)
Day 5: Sprinting
Day 6: Lifting*
Day 7: Lifting*
Day 8: Rest
First Log: http://forums.sherdog.com/forums/f49/log-2733653/
Age:27
Weight:78kg
Height: 182cm
Strength
Bench Press: 110kg x 1
Overhead Press: 67.5kg x 1
Pull Ups: +40kg x 1
Squat: 75kg for reps**
DB Split Squats: 38kg x 5
Track
2km run: 07:37
1 mile run: 05:54
400m: 63 seconds
300m: 41 seconds
200m: 26 seconds
**My lower back is wrecked but slowly improving... Zercher squats only, can't wait to build these up.
Mobility:
This is the foundation of all my training. Without it, there's no way I'd be able to workout without injury. I do it every morning ... it takes 30 - 45 minutes & is worth every second. Focus is on the spine, lower back, hips, groin, hamstrings and shoulders. It's also a good habit to have just for general productivity/energy. I'm lazy, but with this routine in the morning I wake up and feel like I have something to direct myself toward. I also have less work this year unfortunately so I want to make the most of all the spare time I'll have ... this is a good way to use some of it.
Program:
I've taken some principles/ideas I've come across & like (Stuff from Ross Enamait, Greasing the groove, Norwegien Frequency Project ...) and tried to throw them together in a way that's not contraindicated. But with that said there's so many different opinions out there, there will always be something wrong. At the end of the day, even the most controlled studies seem to show individuals responding to the same training in fairly significantly different ways. I think it's up to the individual, at the amateur/rec level at least, to take ideas that they like, experiment, and see what works for their body. If this split fails for me, the next step is adding more periodisation.
Day 1: Lifting (Light), Sprinting
Day 2: Lifting (Bench, Squats, Pull Ups, OHP: 4 sets each, 3 light (6-12 reps, 50-70% 1RM), 1 moderate-heavy x 5 (80-85% 1RM). 4 assistance exercises, 1 work set x whatever)*
Day 3: Lifting*
Day 4: GPP (General physical prepardness - skipping, bodyweight stuff etc)
Day 5: Sprinting
Day 6: Lifting*
Day 7: Lifting*
Day 8: Rest
First Log: http://forums.sherdog.com/forums/f49/log-2733653/
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