Workouts 57, 58, 59

WEEK 1 of the new plan. It's mostly tweaking of the previous method.
I will have to give it a fair shot of at least one cycle. 
It's not perfect. (Is it ever?). But, I think I might be getting the basic pattern right.
Time (and increasing strength) will tell. 
Hopefully the shoulder stability work will keep me from breaking down.


MON
 SQUAT
65x5, 90x5, 110x5, 110x5, 110x5
 BENCH
50x5, 70x5, 85x5, 85x5, 85x5
 RACK CLEAN
60x3, 60x3, 60x3, 60x3, 60x3


WED
 TGU                             24x3
 REVERSE CRUNCH      8,6
 WALL SLIDES              10,10
 PLANK                        45s, 15s
 YTLI + WING                10+5
 DISLOCATIONS             5, 5
 INV ROW                      10,10,10
 SCAP PUSHUP            10,10,10
 SWINGS                     24x15,15,10,10


FRI
 SQUAT
70x5, 90x5, 113x5, 113x5, 113x5
 PRESS
20x5, 30x5, 35x5, 35x5, 35x5
 DEADLIFT
70x5, 95x5, 120x5 
CHIN
15x3, 15x4, 15x3

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.

Workouts This Week v2

Well, some more tweaking went on, and things changed a little.

I needed to make one or two changes to my new plan, so it's actually very close to the previous one again.
I've got Wed a bit more firmed up, and include Kettlebells, which I've missed a bit.
I also trimmed the Bodyweight stuff to bare bones. Plus a little bit of rehab work for my shoulders thrown in.
Hopefully I have the balance right now. We'll know in a few weeks.

There is still inspiration from "Power to the People", "Madcow 5x5", 531, "Enter the Kettlebell".
It's a bit eclectic, but so are my goals.

Along with all this I've changed my eating plan. I've tried a couple of Intermittent Fasting approaches, but none of them have really worked for me. The LeanGains approach is a bit more to my liking. It's been almost a week already, and so far, so good.

The next cycle is under way...

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 25

My bench arrived today, but I haven't put it together yet. Besides, I'm still rather stiff, so need to loosen up first. After today's workout I'll go put it together.

Warmup:
  Mobility: rolls and rocks
Workout:
  Kettlebell Complex: 24kg [swing + Snatch + neg Press (l,r)] : 5x3
  Heavy Swings: 32kg : 6x10

That was quite tiring. I will do these types of sessions in my back-off week during my quasi-531 routine.
So, one more Kettlebell session this week, then from next week, it'll be 531 (sort-of).

The days are flying by here, so I seem to be missing out on posting all that I want. I will have to try post more over the weekend again.