Warm up: Everything in the article below
Front squats: 3*135, 155, 185, 205
Pull ups: 5*bw, +25, +50, +60, +65, +60
BSS: 5 sets of 6 w/ bw only
Deads: 3*135, 225, 315, 365, 405, 445, 405
KB Swings: 3*25*30lb
So my training looks weird today. But there's a purpose for it and it's taking me where I need to be. Namely to mobility-town. The traveling destroyed me. I'm visibly crooked to the point to where my wife even noticed and commented. Subsequently, as you can imagine, my back is killing me as of late. Part of the problem is that I didn't spend enough time concentrating on it before which has definitely created some imbalances. This is what I know currently:
- I'm literally crooked.
- I suck at unilateral movements.
- I've got halfway decent numbers on my lifts. Not great but OK.
- I get pretty good growth out of the sled work but squats don't do much for my legs.
I think the unilateral movements show that I'm lacking in leg strength generally. That tells me that I'm compensating for my leg strength somewhere. I think my back is taking some of that strain. I think my lifts are showing that weak link in my legs currently. If legs grow using the sled but not on squats that must back up my conclusion that I'm compensating somewhere. The changes to my program reflect that.
Front squats are done to focus on the movement. That means no belt and I force myself to keep my torso upright. This is much tougher to do than I thought and is really putting my core to the test which is exactly what I wanted. The mobility work is there to work on getting me loose. I'll back off of it somewhat after I get to where I need to be. BSSs are being treated like I treated squats on SL which means unloaded and focus on form. I'll add weight in a linear manner to these.
The KB swings are from this article:
A buddy is having great results from these and I wanted to see what they would do for me. I expect them to help with both overall conditioning and mobility. I'm doing the "75 reps, three days a week" challenge right now. I'm also going to sled three days a week.
I went heavier on deads today and will do that for the next six weeks. Deads have always treated me good and I need to do them heavier which should also make up for some of the lack of work on squats. I have a good feeling that I'll be able to move these up.
That's my general plan for the next 6 weeks.