*CONGRATULATIONS, YOU FOUND ME IN MY NEW PLACE IN THE WORLD. I HAVE TRANSITIONED FROM THE ATHLETES SECTION TO A COACHING LOG. I WANTED THIS AS MY FOCUS WILL NO LONGER BE COMPETING. RATHER, I WILL BE TURNING MY ATTENTION TOWARDS COACHING AND HELPING OTHERS REACH THEIR GOALS. IN ADDITION I WILL BE GETTING MYSELF INTO THE BEST SHAPE OF MY LIFE. SO KEEP FOLLOWING ME IN THIS NEW AND EXCITING CHAPTER OF MY LIFE.
WEEK 1
Monday Seated OHP w/Football Bar
Warm up
OHP 70x5
Face pulls w/mini band x25
OHP 85x5
Split Squat x15 each
OHP 100x5
Face pulls w/mini band x25
OHP 120x5
Split Squat x15 each
OHP 135x5
Pull-ups w/bands x7
OHP 155x5
Pull-ups w/bands x7
OHP 120x5
Pull-ups w/bands x7
OHP 120x5
Pull-ups w/bands x7
OHP 120x5
Barbell Shrug 135x25
OHP 120x5
Barbell shrug 135x25
OHP 120x5
Back raise x25
Time 36:15
Yep I'm back to training already. I just needed to get started. I spoke to Wendler and this is what he recommended for the next phase of my lifting career. The current goal is to get down to an everyday walking around weight of 228.
So this will be a six week conditioning phase. It's based on training four days a week. A squat, bench, deadlift, and overhead press day. All days will cover full body training and all assistance will be supersetted with the main movement of the day. The three non lifting days will incorporate conditioning and mobility work. I am going to become whole again.
Also, a very important fact is that all main movements will be done with a specialty bar. I know the trap bar for deadlift and the yoke bar for squatting are old friends, but I will be using the football bar solely for all pressing. I want this shoulder issue cleared up. Man, I'll tell you, that bar is no joke for overhead pressing. I thought it would be easier, but that was not the case. Even with that light weight, the last couple of sets were taxing.
The weights will be kept relatively light as the entire workout is a circuit. The goal is to finish each session in under 45 minutes (not including my warm up). The only issue with that will be bench night. I'm not going to be so selfish as to ask the crew to follow my madness. So I will do all my bench work with the crew then finish assistance in its own circuit.
Wow, a six week plan with not even a thought about an upcoming meet. It's kind of refreshing.
