Yesterday:
Went down to the bay and did a bunch of clean & presses with various jetty rocks, & picked up the bigger jetty rocks. Kind of sketchy as some were on the slippery side, and I was standing on sand.
My left shoulder feels sketchy from this (or, at least this brought it out). Either I didn’t warm up my shoulder enough or I’ve been doing overhead presses too frequently w/ not enough direct rear-delt work. Luckily, from past experience the remedy is a long shoulder warm-up, lots of raises, rear-delt work, and pump work.
Finally the move is winding down. All that’s left to do is down-size our storage room.
Still trying to think of how to go about the next 20 weeks of training. I decided to veer away from conjugate, as I couldn’t really figure out away to smoothly apply it toward my goals. So instead, I decided to go the way of block periodization. Taking a page from Wendler’s book, I decided to make each phase 1-2 cycles for a total of 5. The plan is detailed below.
My concerns are 1, that the movements in the first block could be too specific. (that and I don’t love to modify Wendler’s stuff). And 2, (again in block 1) is pressing so frequently.
“Building the Monolith” (Accumulation) - Goal is increasing strength potential through size
2 cycles
(sample week 1)
Monday
Front Squat – 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
Log Press – 70×5, 80×5, 90×5, 70xAMRAP
Chins – 100 total reps
Face Pulls/Band Pull-a-parts – 100 total reps
Dips – 100-200 total reps
Wednesday
Deadlift – 70×5, 80×5, 90×5, 90×5, 90×5
Axle Bench Press – 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
DB Rows – 5 sets of 10-20 reps
Curls – 100 total reps
Friday
Back Squat – 70×5, 80×5, 90×5, 45% x 20
Log Press – 10 sets of 5 reps @ 70%
Chins – 5 sets of 5 reps (weighted)
Face Pulls/Band pull-a-parts – 100 total reps
Shrugs – 100 total reps
Mixed Method 4-day Split (Transmutation) -goal, continued strength development and specificity
2 cycles
Hinge (351 w/ down-set work)
• Tire Flips
• Rack Pull 351 SVR2
• abs
• sled pushes/pulls
Horizontal Press (DC)
• Plyo push-ups
• Chest
• Shoulders (pressing stability assistance, ex: Z presses)
• Triceps
• Back width
• Back Thickness (hand-over-hand sled dragging)
Squat (351 Triumvirate)
• Jumps: 5x3
• Front Squat: 351 SVR
• Stones/simulation
• Abs
• Yoke Walk
Overhead Press – Continuous Ramp Method (3RM, 5RM, 1RM)
• Throws
• Strict Overhead variation: ramp to RM
• Push press variation: Start at 70% strict press, ramp to RM
• Jerk Variation: start at 70% push press, ramp to RM
• Mechanical drop-sets & isolation work
• Overhead yoke walk
Full Body, Full Strongman (Realization) - goal: movement proficiently
1 cycle
Day 1:
Tire flips/keg toss: 3x5 (light)
Rack Pull: 65%x5, 75%x5, 85%x5
Press: light 3x5
Stones: Heavy series
Sled: 50’ push, pull, & drag (heavy)
Day 2:
Tire Flips/keg toss: 3x5 (light)
Rack Pull: 65%x5, 75%x5, 85%x5
Press: heavy
Stones: light series
Sled: 50’ Push, pull, & drag (light)
Day 3:
Tire Flips/keg toss: 3x5 (heavy)
Rack Pull: 531
Press: light 3x5
Stones: light Series
Sled: 50’ push, pull, & drag (light)