I've been out of it for a while. I've taken some concussions that have impacted my ability to recover from neurologically demanding work, and am prone to joint issues of all types. This program should be doable.
stats: 6'6", 245lbs
supps: Indigo-3G, Plazma, MAG-10
Exercises (as two 40 day cycles):
1) Assisted Pullup (2x5)
2) Assisted Dip (2x5),
3) Hanging Leg Raise (1x5),
4) Long-Cycle Clean and Jerk (20-50 reps)
5) Reverse Hyperextension (2x5)
1) Chest supported Row (2x5)
2) DB chest press variation (swiss ball, if that doesn't work, flat/incline bench or machine) (2x5)
3) landmine twists (1x5),
4) reverse hyperextension (2x5)
5) Belt squat (20-50 reps)/battle ropes (timed set to exhaustion)
This is my next 80 workouts, scheme for alternating back and forth is TBD.
I will use a RPE chart to determine loading parameters. I'm doing it right if every session is a RPE of 9 (1 in the tank), if it drops to 8, I didn't raise weightfast enough, if it goes to 10, I raised weight too fast and I should take a rest day or alternate the session type.
The strength exercises will be done time-under-tension style, so one set will have the muscle under tension for the full duration of the set, and I will track total time spent under tension (no racking the weight, waiting a few seconds, and trying another rep).
If the belt squat gets awkward to load in terms of adding more plates, I'll start adding bands from the belt to my feet, since I'm tall and my shins are long in comparison to plates, I can get good depth on these without standing on benches.
Peri-WO is Indigo-3G, one scoop Plazma pre, and two scoops MAG-10 post. If I should be using more, I would appreciate it someone would tell me that. I remember a Poliquin post calling out gymgoers for doing fewer calories of work than their sugary "recovery beverages", I don't move much weight, and I'm aiming for an effective dose.
I generally keep myself in nutritional ketosis, I try very hard to eat carbs only during the peri-workout period, and I've found that with Indigo-3G, this works well, as long as I have enough ketones in my blood. I ate a ton of carbs when I did HPMass and bulked a lot, lets see what keto + adequate carbs in the peri-WO period look like.
Workout 81 will be testing the deadlift to see if anything good happened.