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Post by TM79 on Jun 21, 2016 12:05:10 GMT
Happy second day of summer and Trent's first day of training in a while! Gotta work late tonight so I'm going in late today. Hope you guys have a great day at the beach Jaysun!
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Post by TM79 on Jun 21, 2016 16:25:58 GMT
Comments: This month has been super busy at work and at home. After a few weeks, I got run down and got a cold so I stopped training for a while. Honestly I felt pretty good because of it and it made me re-think what I'm going to do for training. My lower back has been hurting off and on (mostly on) for a long time now and deadlifts seem to aggravate it. I feel that I have gotten very close to my genetic potential on that lift and the other powerlifts and that I have no real aspirations of competing or continuing to push the envelope. Therefore, I will start to sub in variations in place of deadlift. Exercises like: Power Clean, Power Snatch, Clean Pull, Snatch Pull and sometimes I will go back to Deadlift. I will also program the Olympic lifts as they were meant to be be programmed (i.e: mostly sets of 1-3). I will be trying for good form on these lifts, but have no real goals as far as increasing the weight substantially. This is more for recreation, variety, and to build speed. For the burn out set, I will sub in something that can be done safely at higher reps. Also, I will sub in variations for the other main lifts (squat and bench), but am somewhat limited by equipment on those. All of these lifts will be auto-programmed as well. No more coming home from a long day of work and trying to set a new deadlift PR when I really just feel like collapsing on the floor. The powerlifting program was fun and I got further than I ever would've imagined. I got within 15 lbs of a 1000 total and never would've expected that, but sometimes you just have to know when to stop. When you are all stiff and limping around, it is probably time to rethink your training. The conditioning work will likely remain the same. Two metcons per week and two running/cardio sessions. It's time to start enjoying training again. Here we go!
Power Snatch Work up to a 3 Rep Max for the day. 3x65, 3x75, 3x85, 3x95, 3x105
Squat Work up to a 5 Rep Max for the day. 5x135, 5x185, 5x205, 5x225
Then, one set of Squats at 40% for Max Reps: 25x135
Then, one set of Snatch Pulls at 110% of Power Snatch for Max Reps: 15x135
Time: 22:54
Assistance: 4 Rounds: 16 One-Arm Ground to Overheads (alternating), 40 lb Dumbbell 10 Knees to Elbows 16 Box Step-ups (alternating), 30 lb Dumbbells 10 Reverse Hypers
Time: 15:35
Conditioning: Intervals/Sprints 4 Rounds: 10 Burpees 30 Seconds Rest 50 Single Unders 30 Seconds Rest
Post Splits: Burpees: 30, 33, 34, 36 SU's: 29, 28, 27, 35
Comments: Happy to get back to it. I'm combining the two leg lifts today to get them out of the way. Doing bench and pull-ups later in the week will be easier when I'm worn out. Next week is vacation so that will be more time off. Going for reps of 5 on power lifts. Happy to see some new stuff on the board! Power Snatch: These felt great. Boy was it refreshing to do some Oly lifts again. My form started to break down at 105 so that was it. Squat: Legs felt super fresh for these. Good sets. Burnout sets: Lungs were burning for these. Not as many reps as I'm used to, but not bad after a week off. Not to mention I took almost zero rest time after squats and went straight into Snatch Pulls. Assistance: Man, that was rough. Drenched in sweat now... Conditioning: This was a good little conditioning workout. That's a nice mixture of movements. OK, working until midnight tonight and then flying up to New York tomorrow morning. I'll try to get a metcon in tomorrow evening in the hotel. Hope you all have a great day!
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