In the past two weeks, you’ve been introduced to Dave’s story (here and here ).
Long story short: Dave was a martial arts and strength coach who wanted to make his comeback in competitive powerlifting and asked me to design a program for him with the following constraints:
- 4 training days a week, average 1.5h/day divided in
- 2 days (usually Mondays and Tuesdays) on a Crossfit box with helping friends
- 2 days (Thursdays and Fridays) on a generic commercial chain gym with no barbells
- Coming from a hip injury with unknown evolution
The strategy I adopted is described in the two previous logs.
After three weeks (more like 5 or 6 because there was an “adaptation phase”) into the program I was confident that not only it was the best possible solution under the circumstances, but he was actually making progress, gaining strength and reported no pain whatsoever.
These are weeks 4 and 5. It gives you an idea of how the strategy was broken down into daily routines (click on the images to enlarge):
