I skipped conditioning yesterday.  Being at basketball practice and running a football group does not constitute exercise.

  • MB Throws: x6
  • Pull-aparts: x50
  • FBB Bench Warm-up: 2x5
  • FBB Bench: 195x5/225x5/255x5
  • DB Rows: 70x10/110x20
  • FBB Bench FSL: 5x5@195
  • Pull-ups: 5x5
  • RFESS: 5x5
  • Shoulder Death: x100

I've found a plan for during football season.  Having gone back to the plan I followed for 3 cycles I'm finding that two main movements each workout kicks my butt much more.  I have some ideas on how to make what I'm doing tougher.  And, I have some ideas on getting back to two main movements per workout.

On a three day template squatting and pulling (5's Pro and FSL) three times in a week is too much for my back.  It doesn't hurt me, but I'm constantly tight.  It's just not worth it to feel that way all the time.  Yet, I get better workouts when I have two main movements...

My tentative plan is to do the following

  • Squat: 5's Pro
  • Press: FSL

 

  • Deadlift: 5's Pro
  • Bench: FSL

 

  • Squat: FSL
  • Press: 5's Pro

 

  • Deadlift: FSL
  • Bench: 5's Pro

Basically 2 workouts will be heavy squat/deadlift and repetition press/bench and 2 workouts will be heavy press/bench and repetition squat/deadlift.  It sounds really good in my head.

The other thing I need to put on paper is my assistance work, namely pull-ups vs. rows.  I tend to do more pull-ups because they're easier to set up and require me using both arms at the same time instead of one at a time.  This is a very bad reason and I'm almost embarrassed that I do it.  Almost...

In the next few days I'll be writing some thing out and finalizing how I'll move through July.  Once August hits and we start football I may just drop to a two day training template with two conditioning/bodyweight days and two mobility/stretching days.

I have two weeks left in this cycle.  We'll see where my head is in 2 weeks.