Saturday, 11/2 I took pretty easy. I knew that on Tuesday 11/5 I would be starting the new program, not to mention I had the Primal Move Fundamentals certifcation from 8:30-6 on Sunday. Basically warmed up, played around with some kettle bells--did some swings, cleans, snatches, presses, all with less weight than I am used to. Felt good.
Sunday, 11/3 was Primal Move. It was SO MUCH FUN! But it was also exhausting. So much so that I ended up falling asleep at 7:30 that night, and felt so wiped out the next day that I decided to postpone starting the new program until Tuesday so could allow my CNS to recover some more. My brain is still in overload mode, but it's beginning to wrap itself around the concepts it learned on Sunday.
Tuesday, 11/5 was challenging, but awesome. Here is the new program, in A and B day format:
Going in a 5x5 style, gradually increasing the volume over a 5 training day period. This will mean that since I'm alternating between an A and B workout, it will take 10 training sessions to reach day 5. Based on how I'm feeling, I will up the load when I see fit. My goal is to end "1 rep from failure" or to leave "1 or 2 in the tank" at the end of a set. Rest intervals will be kept to 1 minute at the end of each "circuit".
Also should note that I am only doing the 5x5 program for my focus lifts, which are back squats, chin ups, deadlifts, and kettlebell overhead presses. Everything else will be kept to 2x5 unless otherwise noted. Simply don't have the time, for one, and it's too much volume for how frequently I train.
Also should note that I am only doing the 5x5 program for my focus lifts, which are back squats, chin ups, deadlifts, and kettlebell overhead presses. Everything else will be kept to 2x5 unless otherwise noted. Simply don't have the time, for one, and it's too much volume for how frequently I train.
Day 1: 5, 5, 5, 3, 3
Day 2: 5, 5, 5, 4, 3
Day 3: 5, 5, 5, 4, 4
Day 4: 5, 5, 5, 5, 4
Day 5: 5, 5, 5, 5, 5
Workout "A" Day 1, 11/5
Back Squat: 205x5, 205x5, 205x5, 205x3, 205x3
Chin Ups: 20x5, 20x5, 15x5, 20x3, 20x3
Rocking x10
Rest 1 min
Rest 1 min
Ipsi Single Leg Deadlift (Barbell) 100x5, 100x5
Kettlebell Bottoms Up OH Press: 20x5, 20x5
1/2 Kneel Hip Flexor Stretch x10ea
Rest
Workout "B" Day 1, 11/7
Front Squats: 160x5, 165x5
Chin Ups 20x5, 20x5
Windmill 30x5, 30x5
Barbell Deadlifts: 205x5, 210x5, 210x5, 210x5*, 210x5*
Kettlebell Overhead Press: 30x5, 30x5, 30x5, 30x5* 35x3
1/2 Kneel Hip Flexor Stretch x10ea
As a whole, I feel very good about this week. I should have gone 210 on my back squats, but I can go up next time. It was a bit light. Chin up weight is just right for the time being. Deadlifts were on the money...so much so I totally forgot I was supposed to go to sets of 3 for the 4th and 5th set! I got in a "flow" state where I wasn't thinking much any more. I was in the zone. Managed to crank out those extra reps anyways, which means I probably need to go up in weight next time, too.
My biggest success this week was managing five sets of presses without any increased symptoms in my shoulder, neck, and T-spine. Scapular retraction still sends instant pain referral from around T3 area up to the base of my neck, but it is getting more and more mild every day. I've come a long ways since January of 2013 when I was having headaches 24 hours a day.
Feeling: thankful
1/2 Kneel Hip Flexor Stretch x10ea
Rest
Workout "B" Day 1, 11/7
Front Squats: 160x5, 165x5
Chin Ups 20x5, 20x5
Windmill 30x5, 30x5
Barbell Deadlifts: 205x5, 210x5, 210x5, 210x5*, 210x5*
Kettlebell Overhead Press: 30x5, 30x5, 30x5, 30x5* 35x3
1/2 Kneel Hip Flexor Stretch x10ea
As a whole, I feel very good about this week. I should have gone 210 on my back squats, but I can go up next time. It was a bit light. Chin up weight is just right for the time being. Deadlifts were on the money...so much so I totally forgot I was supposed to go to sets of 3 for the 4th and 5th set! I got in a "flow" state where I wasn't thinking much any more. I was in the zone. Managed to crank out those extra reps anyways, which means I probably need to go up in weight next time, too.
My biggest success this week was managing five sets of presses without any increased symptoms in my shoulder, neck, and T-spine. Scapular retraction still sends instant pain referral from around T3 area up to the base of my neck, but it is getting more and more mild every day. I've come a long ways since January of 2013 when I was having headaches 24 hours a day.
Feeling: thankful
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