Been two months or so since I was really training good and hard, had to stop for recovery from a surgery, but I’m all healed up now and am rarin’ to go, but here’s the deal - I’m working 12-14 hrs a day, 4-5 days a week, so it’s really tough for me to work out a program that’ll accomodate my hellish schedule. My goals are fairly simple - 210, 10% bf in a year. Right now I’m 200, 18-20%(?) BF. Aside from looking better, I want to be faster, stronger, and have more endurance. (I fight in the SCA, or rather, plan on returning to fight in the SCA once things have settled down work-wise)
So here’s the program I’m thinking (still fairly loose):
Moderate lifing day. Work whole body, at LEAST 5 exersizes, not including abdominal and stabilizing muscle exersizes. Planning at least two hours’ time for this. DO NOT work to failure, use somewhere along the lines of 55% of 5RM for 8-10 reps, 3 sets. Simple stuff, tough but not insane.
Climbing and cardio day. Go for a run (or practice fighting) in the morning, rock climb in the afternoon. Soak in sauna. Go home, collapse.
INTENSE AM pre-work (monday I only work 8 hrs instead of the usual 12-14) workout. Plan day similar to Saturday, but with 65% of 5RM for 6-8 reps, 3 sets.
Pull ups, push ups and sit ups before bed.
…repeat, changing exersizes every 3 weeks. Exersizes will be selected to work complimentary muscle groups, and my progression from one grouping to another will depend on how srong my stabilizing muscles are getting. Previous issues with me have been back problems, so I’m concentrating heavily on my lower abdominals, to really strengthen and stabilize my trunk in preparation for things to come like shoulder presses. I’ll probably start with incline presses and bent over rows along with bodyweight one leg squats and leg curls or something.
Any ideas on how to make this better? Should I make SATURDAY my intense day and MONDAY my moderate day? I’m trying to wipe myself out pretty hard so I take all week to recover and be ready to rock again on the next Saturday, but I need to be able to function in my daily life too.
Without further ado, I’ll let you guys rip it to shreds.
Thanks in advance,