Undulating periodization Block1, wk1: day 1

I finished the full week, but I'm only going to dig up Day 1 to describe how it address the 4 pillars (Stability, Mobility, Endurance, Strength):

Monday 23 JAN 2017

  1. Side/Front/Side plank: 2 x 20sec/20sec/20sec
    Stability.  Front planks are easy for me, Left side is really hard.  Right is OK.  Progressing to 3 straight minutes (60/60/60sec) will be a massive improvement in stability and endurance
  2. Parallel bar pike (aka leg raises) 3 x 10reps
    Doing these from parallel bars requires so much more total body stability that with your back supported against something.  This is incredibly difficult
  3. 1-arm dumbbell snatch: 60# x 3 x 2reps per arm
    Mobility and Strength.  Next week I'll hit 3x3ea arm, then 3x4ea on wk3.  After that, I move to 70#. Dumbbell snatches require a ton of stability and mobility
  4. Bench press: 185# x 4 x 6reps; 155x12,10,10 (will stick with 155# till I hit a total of 50  reps in 3 sets. This is  called the 3-50 method)
  5. Incline dumbbell press strip set: 60x8-50x3-40x1 (My chest was DONE! Will stick with these weights till I hit 12-10-8)
  6. 1-arm dumbbell row: 60# x 4 x 12ea (next week is 70# x 10, then 80# x 8)
  7. Hammer Strength 3-50 method: skipped because we were short on time and someone was on it
  8. Wide grip cable row strip-set: 115x12-100x10-85x12 (going heavier next week)
I ran out of time, so later I did legs:
  1. Squat: 185# x 4 x 15
  2. Leg curls: I forget  what weight I used but it was 4 sets of 12
  3. God awful countdown (10,9,8,7....2,1)
    a. 50# kettlebell Goblet squat
    b. 50# kettlebell swing
    c. Bodyweight squat jump

Comments

Post a Comment

Popular posts from this blog

Intro to Calisthenics

 I'm kind of big and kind of heavy. I weigh 235 and wear XXXL shirts ťailored to fit my size L waist.  Even so, after moths of consistent effort, I'm strong enough to incorporate calisthenics as my primary form of training volume. My current plan is paying off in the form of major leaps in endurance, tighter physique, and fat loss.  The schedule is: Mon - whole body Tue - arms Wed - whole body Thu - off Fri - whole body Sat - arms Sun - off My torso has always grown faster than my arms and I need to build proportion, so they get 2 dedicated sessions a week.  A typical whole body session runs like this: 1. Single leg calf raise: 3-100 method* 2. 10 min EMOM: Big power movement like deadline, or snatch grip high pull, or clean&press.  Start at 10x3 and stick with the same weight till you can perform 10x6.  Rotate between 5-6 movements every session. 3. Conditioning circuit 1: 5 rounds of   A. Pushup progression   B. Pick a single leg squat pattern movement I stick with the sa
Read more

The Warrior's Path

This year has been a real test of character, and I have to say, I  passed with probably a B+, or maybe A-.   What makes a warrior different from the ordinary man is not whether he faces obstacles or not. We all face obstacles.  No; what makes a warrior different is how he faces the obstacles. An ordinary man and a warrior will both map out a course to  their objective. The ordinary man will get distracted along the way.  He might see the trail up the mountain and convince himself he never really wanted to reach his objective. When his arms go numb from shouldering the load, he discards item from his pack he suddenly sees as unnecessary.  He might sprain an ankle, call 911 and decide the course is too dangerous for any sane person to attempt.  So much the better, because now he has plenty of time for other more important things.  Isn't it football season anyway? The ordinary man makes excuses to stay ordinary. The warrior notices and appreciates all the beauty along th
Read more

13JAN2015: More boxing

Great evening.  I got to coach two people and really focus on skills, while participating. Warm-up:  5 rounds of jump rope 3mins on / 30 seconds off.  TIRING!!! 3 rounds of shadow boxing, emphasis on footwork, body position, balance 5 rounds of mitt work 5 rounds of heavy bag. I snuck in a copuple rounds of kicking, just to dust off the Kajukenbo rust.
Read more