30 April 2010 ***** NEW UPDATE *****
I have completed twenty-five (25) high-frequency A2G Front Squat workouts… I am starting to miss the 4" Deficit SGDLs, my body has had a good break from them, so I have brought them back into my training program.
My training routine has now morphed into an Alternating Push-Pull Frequency Dominant Program revolving around the A2G Front Squat and the 4" Deficit Snatch-Grip Deadlift.
I will perform a heavy, low-volume A2G Front Squat workout one day, the next day a heavy, low-volume 4" Deficit SGDL workout, followed then by a day of combined speed squats and speed pulls… then I will repeat the cycle. Taking a rest day whenever I feel like it, which could be anywhere from nine to eleven days depending on my running, other training, and recovery.
I typically workout on a ten-day schedule so I will be squatting and deadlifting as least a total of 8-10 days in a row before taking a day off from the iron.
My running times are steadily improving… more importantly my short/medium hill circuits are feeling easier and I am recovering more quickly.
23 March 2010
After five-and-a-half months of high frequency pulling (completing 83 pull workouts mainly focusing on the Deficit SGDL) I have decided to shake things up a bit.
I will switch out the Deficit SGDL for the A2G Front Squat… thus transforming my training routine into a Frequency Dominant Push Program.
I was starting to get a little bored with the pulling routine and I thought I should give my posterior chain a break. Plus, I need to strengthen my squatting. My 1RM on the A2G Front Squat is 240 (109) and I would like it to be closer to 2 x BW. I have seen a huge carry over from the high frequency pulling to my hill sprinting and fell running… so I am hoping to see the same from high frequency squatting as well. Planning to keep the Hise and Overhead Shrugs, as well as the Seated Good Morning.
17 February 2010
My Frequency Dominant Pulling Program is now primarily focused around the:
4" Deficit SGDL (performed via Garry Frank’s training method)
Followed by the Hise Shrug or Overhead Shrug (alternating every workout) and then an Overhead Pressing Movement (E.g. Push Press, Incline Bench Press, Ahrens Press, Parallel Bar Dips, etc.) with a few other auxiliary exercises thrown in there for good measure.
30 December 2009
Slightly modified my Frequency Dominant Pull-Push program using Garry Frank’s pulling method:
Warm-Up Set No. 1: 25% of your 1 rep max or less for 10 reps; Rest/Stretch for 3 Minutes
Warm-Up Set No. 2: 50% of your max for 3 reps; Rest/Stretch for 3 Minutes
Work Set: 85% of your max for 6-8 rest-pause singles in perfect form; Rest/Stretch 1 Minute between every single
Followed by Heavy Shrugs and Heavy Ab Exercise.
The primary pulling lift will still be a Snatch-Grip Deadlift from a Deficit followed by Heavy Barbell Shrugs and Heavy Ab Exercises with a single pressing movement (Push Press, Overhead Press, Incline Barbell Bench Press, or Front Plate Raises) serving as the post auxiliary push exercise.
4 October 2009
I am beginning a core deadlifting program; a pseudo Peoples/Pavel/Sloan pull-push routine. The primary lift will be a Deadlift with a Push Press and/or Standing Overhead Press variation serving as the post auxiliary push exercise. I will run it as a Frequency Dominant Program… a one day on, one day off schedule for as long as I am home before my next contract/mission.
This will supplement my other job related training that I perform through out the week which includes: fell running; hill sprints; or weighted stair climbs/runs combined with military calisthenics (pull-ups, chin-ups, push-ups, dips, dragon flags, hanging leg raises, leg pistols, burpees, body busters, etc.) and badminton which I play a couple nights a week with the wife.
No wrist wraps, no straps, no belt, no suit, no chalk… just raw.
CURRENT 1RM STATS
4" Deficit Snatch Grip Deadlift: 390 (177)
Sumo Deadlift: 390 (177)
Conventional Deadlift: 415 (188)
A2G Lumberjack Squat: 255 (166)
A2G Front Squat: 265 (120)
Savickas Press: 165 (075)
Overhead Press: 160 (073)
Push Press: 195 (089)
Incline Bench Press: 210 (095)
Bench Press: 275 (125)
Barbell Floor Press: 297 (135)