Workout 54 55 56

Mon [13/02/2012]
 Heavy Deadlift
 Shoulder Press
 Squat

Wed
 Turkish Getup
 Pushup
 Swing
 Goblet Squat
[Skipped some exercises]

Fri
 Squat
 Bench
 Row

This arrangement didn't work out exactly as planned. There were one or two logistical issues that upset the week too. In the end I just didn't feel that I had the balance right for my goals.

Next week will be similar, but a better arrangement, and hopefully better matching with my prehab/rehab and goals.

Workout 48 49 50

Week 4 of the 12 week plan.

Day 1:
Squat: 5x 60,75,90,105,120
Bench: 5x 50,60,70,75, 85
Deadlift: 5x 95,110,125 [cluster of 5]

Day 2:
Pushups: 20 20
Inv Row: 20 13
Half Handstand Pushup: 6
Face Pulls: 10 10
Short Bridge: 18 18
Asst 1 Leg Squat: 6 6
Dips: 20 13
Chins: 11 8
Bench Lying Raise: 20
Supermans (5Sec): 10

Day 3:
Squat: 5x 60,75,90,105
           3x120
           8x90
Bench: 5x 50,60,70,80
            3x 90
            8x 70
Pendlay Row: 5x 40,50,55,65
         3x 70
         8x 55

Week 4 done, now the hard work begins...

Workout 45 46 47

Week 3 of the 12 week plan.
Trying to get my eating sorted out now.

Day 1:
Squat: 5x 60,70,85,100,115
Bench: 5x 50,60,70,75, 85
Deadlift: 5x 90,105,120
[The Deadlift is tough multi-rep with the small bar - will change last set to cluster of 5]

Day 2:
Pushups: 20 16
Inv Row: 20 11
Half Handstand Pushup: 5
Face Pulls: 10 10
Short Bridge: 15 15
Asst 1 Leg Squat: 6 5
Dips: 19 10
Chins: 10 8
Lying Raise: [skipped]
Supermans (5Sec): 10

Day 3:
Squat: 5x 60,70,85,100
           3x120
           8x85
Bench: 5x 50,60,70,75
            3x 85
            8x 70
Row: 5x 40,50,55,65
         3x 70
         8x 55

Slow steady progress. I feel that the slowly increasing work-load is having an effect.

Workout 42 43 44

Week 2 of the 12 week plan.
Wednesday is more organised now...

Day 1:
Squat: 5x 60,70,85,100,115
Bench: 5x 50,55,65,70,80
Deadlift: 5x 90,105,120

Day 2:
Pushups: 20 15
Inv Row: 20 10
Half Handstand Pushup: 5
Face Pulls: 10 10
Short Bridge: 20 20
Asst 1 Leg Squat: 5 5
Dips: 20 8
Chins: 10 8
Lying Raise: 20
Supermans (5Sec): 10

Day 3:
Squat: 5x 60,70,85,100
           3x115
           8x85
Bench: 5x 50,55,65,70
            3x 85
            8x 65
Row: 5x 50,55,65
         3x 70
         8x 55

It's going quite well. The Low-Bar Squat is still quite difficult to get right.

Workout 39 40 41

In a previous post I mentioned sitting down and looking at my routine on the awesomeness scale. I realised that My bodyweight goals are awesome, so I need to work towards them. But my strength goals are also awesome, so I will work at them too. As both of these goals involve strength, I can work towards them concurrently. A bit of Hypertrophy work thrown in will not go awry.
Therefore I took the 5x5 Template of Mark Rippetoe, the work of Wendler, the original ideas of Bill Starr and added in some bodyweight. Hopefully I left the logic of the classic plan in tact.

Day 1:
Squat: 5x 60,70,85,95,110
Bench: 5x 50,55,65,70,80
Deadlift: 5x 85,100,115

Day 2:
This was a bit of testing and checking this week. Should be working next week.
It will be the 6 Convict Conditioning Exercises: Pushup, Pullup, Squat, Bridge, Leg Raise, Handstand Pushup.
To that I will add a couple of exercise to get some volume, and balance the work.
It'll be good to take some spinal loading out of the program.

Day 3:
Squat: 5x 55,70,85,95
           3x115
           8x85
Bench: 5x 50,55,65,70
            3x 80
            8x 65
Row: 5x 50,55,60
         3x 65
         8x 50

Those who are familiar with the older style routines will recognise the 5x5 Madcow influence.
We'll see in a few weeks whether I got it right or not. The first cycle is meant to be 12 weeks. If I stall sooner than that I messed up.

KIS

Something has been sitting in the back of my mind for the past week or so. It's been like a small thorn embedded in my foot. You don't feel it all the time, only when there is a bit of pressure on the spot.
Well, I finally started to give it some attention.

I have been so caught up in trying to somehow include all my conflicting goals and workout options that I broke my own programming principle number 1: Keep It Simple.

It's not always possible to have a really simple program, but 90% of programs should be simple.

Goal: Get Big\Strong? Use Basic Barbell Exercises. Squat, Deadlift, Press, Bench, Row, Chin.
Those exercises pretty much cover the bases. Perhaps you need a little bit of accessory work.
But, it should be supplemental.

I've started working this into my workouts, and it will be more visible in the next cycle.
Guys like Dan John, Jim Wendler, Mark Rippetoe, Bill Starr have layed the foundation.
All we really need to do is build on it.

Will there be more Bodyweight and Kettlebells in the future? Yes.
(Even in the Barbell program, there will be some bodyweight work).
But, for now, I think it's best to focus on one goal at a time. And maybe a supplemental goal.

Goal: Get Strong. (ie Back to strength levels I had before my country shift).
Supplemental: Get Bigger.
Tools: Barbells and Food.
So, the next couple of weeks will determine the success of the approach.

Workout 35

Warmup: Mobility.
               Some bodyweight.
Workout:
     Squat: 50x5, 65x5, 85x3, 96x3, 108x4
     Press: 20x5, 30x5, 40x3, 46x3, 53x3 (final set was a bit high die to lack of weights)
       Alternating with 12 reps of band face-pulls
     Press: 20x20
     Chinups: 12-, 6-, 5-

A good workout. Solid work, Progress still ok.

Note: I'm considering moving some of the CC work into the warmup to be able to keep the workout simple.
         "-" after a number indicates a negative final rep (eg 12- = 12 reps + negative to finish)

Workout 34

Squat: 60kg x 5,7,10
Bench: 30x7 40x6 55x5 65x5 75x7  (531)
C1: Inverted Row: 15 12  10 9 4      (CC)
C2: Leg Raise:       20 15 12 3          (CC)

Workout 33

After a week of kettlebells (for recovery), its back to the heavy stuff:

Warmup: Mobility

Workout:
One-Leg Squats (CC): 5,7,10
Deadlift (531): 50x5,70x5,85x5,98x5,110x5,120x5
C1: Pushups:    20,10,10,10
C2: Face Pulls: 10,10,10,10
Short Bridge (CC): 15,12,13,12

And today I'm feeling it. Went for the extra set on deadlift cos I knew it was in reach. 110 was easy.
I'm glad that the Deadlift strength is coming back quick.

Workout 32

Warmup

Squat: 50x6, 70x6, 88x5, 100x3, 112x2 (alternate YTIx10).
One Leg Kneel Squat (CC): 10,10 - Adductor cramp...
RDL: 50x10,10,10,10,10
Lying Leg Raise (CC) : 25,15,10 (50)

Felt powerful with Presses yesterday, but not so much today...But at least strength still going up.

Workout 30 and 31

Time flies... here are my last two workouts:

11/11
Workout 30
Usual Warmup
Bench: 60x3,68x3,75x4 (supersetting face pulls x10)
Inverted Row: 10(+neg), 10(+neg), 5,7,6
Pushup: 15(+neg), 10(+neg), 7(+neg)
[neg = 5-10sec negative on last rep]

15/11
Workout 31
Usual Warmup + Tennis ball rolling
Military Press: 40x5, 48x3, 53x4
B1:Chinup:  7,   6,  5, 5, 4       +3 [neg on last rep of every set]
B2:Dips:    10, 10, 9, 6, 5
Handstand: 30sec

The increased training density of supersetting dips and chins is quite intense.

Workout 29

The 531 is starting to come together. It was a bit rough when I started piecing it together, but I've almost got it. I like the fact that as long as you work hard at the basics of it, you have the bases mostly covered. A little bit of added thought will get you to your specific goals.
Warmup: Mobility, Calisthenics
Workout:
  Deadlift: 85x5,95x5,110x5
  Hypers: 2x15 (I can't get Glute-Ham raises sorted out)
  Lying Leg Raise (CC): 20,15,15

Short, Sweet, Hopefully Successful...

Workout 27

Squat Day

Warmup: Mobilit
Workout:
  Squat: 88x5, 94x5, 100x5
  Kneeling Squat: 5,5,5  -- This is difficult when your legs are sore.
  Hip Thrust: 15,10,10 -- So is this!

Well, my mad soccer game of last night seems to have affected me. Legs are stiff again. Adductors are the worst. They just haven't been able to get used to the sprinting yet.
I will have to see how it all pans out for this soccer thing...

Workout 26

My 531 and Convict Conditioning foray starts today.
The 531 bodyweight template is my starting point for this. I only tweak the bodyweight portion to fit in with the CC progressions. So, it's not strictly Jim Wendler's 531, but I think it's close enough to still work if I give it beans.

Press Day

Warmup: Mobility, Stretching
Workout:
  Shoulder Press: 40x5, 42.5x5, 45x6
  Chinups: 5,5,5,5,5,4
  Handstand Pushup: Crow Stand: 2x30sec

I think it should work out. My Maxes on the exercise have taken a massive dip in the last 6 months.
Hopefully that strength comes back fast. Otherwise waking up at 6am on a sunday morning to train might become a bit of a chore...

Workout 23 - 24

It's been such a busy couple of days, I forgot to post the workouts...

Workout 23 (14 Oct)
Usual Warmup
Deadlift: 90x2,3,3,2
Rear Foot Elevated Squat: bodyweight x10,10
Pushup: 10,8
One-Arm Press: 10kg x 10,10
Lying Bent Knee Raise: 20,15
Hip Thrust: 10kg x 10,10

Good solid work, easy. No soreness this week.

Workout 24 (17 Oct)
Warmup
Headstand: 2min
Dips: bodyweight x 10,10,10
Short Bridge: 20,20
One Leg Deadlift: 16kg x 10,10,10
Inverted Row: bodyweight x 4,4,4,4,4
One Arm Band Rows: band x 10,10,10

Starting to get the weight and CC combination going, but I need to get everything a bit more organised.
I need some solid way to track progress and get the benefit of the work.
Wendler's 531 idea worked very well for me before, I may use that again...

Workout 22

The Saga of CC and Weights combined continues.

Warmup: Mobility

Workout:
  Chinup: Son (15kg)x 3; 7.5kg x 3,3
  Face Pull: Band x 10,10,10
  Squat (CC): Close Squat: 20,20 [a bit weird for my proportions]
  Swings: 24kg x 15,15,15
  Planks: 30s,30s

Now I'm starved and dying for food...

Workout 21

I'm still working out the finer details of combining CC with some strength and conditioning work. I think it will still evolve a bit as I go forward. Here is the first real workout:

Warmup: Mobility

Handstand Pushup (CC):
  Wall Headstand: 1min, 1min
  Kettlebell Press: 12kg : 2x10
Inverted Pull:
  Inverted Row: 5x3
  Face Pulls: Band : 3x10
Bridges (CC):
  Short Bridge: 3x10
  Bodyweight Glute-Ham Raise: A few Negatives (This is a killer)
Arms:
  A: Curls               : 10kg x 10,10; 7.5kg x 10
  B: Tri Extensions  : 10kg x 15,15; 7.5kg x 15

That was Monday. Today I'm feeling a bit sore, so at least I know I did something...

Workout 20

A mad week this week, so the workout was a minimal session.

Pushup:
   Kneeling: 15,15
   Full Pushup: 10

Abs:
   Planks

Mobility: Some Rocking and Rolling.

Workout 19

So, Monday finally rolled around and I've recovered from the agony I inflicted on myself last week.
Warmup: Rocking and Rolling.

Workout:
  Bridge: Short Bridges: 15,15
  Handstand Pushups: Wall Stands: 45sec, 45sec

I've decided to include all 6 of the CC exercises from now on. Most of the level 1 stuff is pretty straightforward from a bodyweight strength perspective.

I'll be having a Biosignature Assessment done this week or next, and may have to see how the CC can be included if I decide to get a trainer's help in order to get me back on track with where I was before we decided to move country.

We'll see what the continuing journey holds...

Workout 18

You'll notice that this post is not a convict conditioning workout.
What is this? Has CC been thrown to the wind?
No. But I have realised that I need to include other work if I want to reach all my goals.
Will extra work hinder my progress? I don't think so. According to information that I have on hand, spinal loading is the main culprit when it comes to recovery interference. Bodyweight work has a much smaller impact on one's ability to recover from bouts of exercise. I will include weights and see if my CC progress is affected, and if it is, I will reduce the extra work. CC is still the main goal for now.

So, here is today's workout:

Deadlift: 95kg x 3 3 3
Pullup: +10kg x 3 3 3
Kettlebell Swings: 24kg x 10 10 10 10 10  > (speed)
Calf Raise: BW x 10 10 10 +24kg x 10 10  > (slow)

It was a bit of effort to get back to weights after what amounts to 6months without my equipment.
Taking it slow to see how it goes...