Week 1 of 3-week Phase of Barbell 'Re-Acclimation" & Conditioning
I just wrapped up 4 weeks of a bodybuilding-style split where I focused on machine and dumbbell work and basically chased the pump without worrying about what weights I was using. I think this was really good for giving me a mental and physical break from heavy barbell work after the rough year I've had training.
The Gameplan for the Next 4 Weeks is as Follows:
*Start 4-day split of Beltless Squat, Deadlift, Overhead Press, and Bench Press / This 4 weeks is to slowly get used to the barbell lifts again enough to take a training max.
Wk1 (today): 3x8 RPE of 8
Wk 2: 3x5 RPE of 8
Wk3: 3x3 RPE of 8 or 9
Wk 4: Test Raw Maxes
...Following this I'll begin using 5/3/1 for my main lifts and continue to program assistance work to address my weaknesses. I'm going to discuss this further in an upcoming article.
Today's Training (Day 1):
Today's plan was to work up to a decent 3x8 on beltless squats with a closer stance, and see how it looked technique-wise. The weight felt easy but form-wise it felt really awkward (I knew this would probably be the case since I haven't squatted like that in a while). In all honesty I should've probably stayed even lighter than 315 and worked on making sure each rep looked more identical. As I fatigued I started shifting to the right side (away from my bad hip and adductor I've strained a lot) and picking my hips up first. I put a band around my knees and this seemed to help me stay even, the biggest thing I noticed is that I'm going to have to do a better job staying in a good position for each rep even when I'm fatigued.
It was pretty pathetic how exhausted I was from sets of 8 for squat - I expected this as well, which is why I'm going to do some basic conditioning after each of my 4 training days. After Squat/Deadlift days, I'll do a conditioning circuit using assistance movements that will help address weaknesses (and will be more HIIT-style). After upper body days I'll do a more steady-state recovery-style session (rowing or bike). I'm confident this along with the additional training reps will make a big difference. Biggest thing now is gonna be humbling myself to stay light for however long it takes me to improve my technique and build my work capacity. I'm going to take a much more big-picture approach to this year's training as I prepare to compete again in the Fall....
Warm-Up:
*200 meters on rower
*2 Sets of ShouldeRok Swings
*Couple short trips back and forth of:
a. Toe touch to leg swings
b. Lunges
c. Hip flexor strech
Strength Work:
A. Heavy Kettlebell Swings: 3x5 (focus on squeezing glutes)
B. Beltless Squats - 3x8 w/ 315lbs
[youtube=https://www.youtube.com/watch?v=gizwMwW6hWg]
C. Good Mornings - 3x8 w/ 135lbs
D. Ab Wheel - 3x12
Conditioning Circuit:
3 Rounds - 20/15/10
a. 24" Box Jumps
b. Kettlebell Swings
c. Rower
d. Bodyweight Lunges
^That sucked worse than I expected...
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