Charting my plans and progress over 2 years starting from beginning of August '15.
1: 3 weeks mostly linear progression of the same movements ending Aug 22 (logging in the last week)
2: (2) 3 week cycles (descending reps, increasing weight) not logged
3: 30day plan (Oct 12 - Nov 11) walk everyday, “holds” progression, 3 on 1 off full body workouts of 30reps, squat, pull, push
***keeping the “rotation”, but changing to 1on 1off and extending through November (Nov. 2)
4: Starting 2/5/16. Verkhoshansky programming using old Olympic Training Center scheduling as a guide with the strength portions using a simple PL rotation. Using that setup as a GUIDE…3 days full body and 3 days recovery or in terms of hours per day (3, 1, 3, 1, 3, 2, off). Plugging and chugging Verk prescriptions into that format.
5. 5/9/16 Same as before but setting in stone…Day 1 and Day 5 will have 2 workouts per day (Complexes added - general prep, conditioning on Day 1 and Explosive Strength and Reactive Ability on Day 5)
Since February basically I have been doing a Complex-Parallel protocol. Plan to finish this up in June and have a good base point to start a “block”. Learning a lot about myself in the process. Its been a long time since I’ve been at this point. Knees feel good, ankle holding, shoulders doing good enough. Beginning to get my diet under control… Hopefully I can keep it going… My 1st log here started when I was 37…and I’m basically where I was then it seems. But I haven’t felt this good since I was 33-34 when I last really was able to train/compete at anything. Hopefully I can continue back up the ladder this time. somewhere after here things sort of fell off. Thinking back, work related mostly…
6 2.11.17 - Starting a Strength BlockWas in a holding pattern of sorts. Fell off the workout wagon before the holidays. Things have cleared up it seems and I’m making more time and can focus now…break in over. oh yeah, divorce, and other stuff
Can no longer keep a static schedule. So I’m trying a “moving” or dynamic one.
Linear periodization basically, and last half of this block incorporating a true plyo program.
5.17 Breaking in
7 7.24.17 3 week phase: multiple series of wave loading with very short rest intervals. Beginning to add some strength focused sets. Ending week with a workout consisting of complexes. 1 track workout running form drills, 1-mile focused workout, low volume.
8.29.17 Continuation Phase. cutting track work for now. just gym
9.21.17 Beginning last phase. — 9.26.17 cutting iso and beg plyo movement. keeping rest and using it with a mix of things plus the complex and intro track work. Going into more of a preparatory phase.
8. 10.23.17 (3 functional strength & power workouts a week using a system with some slight modifications taken from a Bill Starr 5x5 variation used by an NFL team in the 80s; 2-3 conditioning workouts a week (turned into mostly long walks).
9 3.15.18 Beginning a series of (3) 6-7 week “mesh” of strength endurance/hypertrophy emphasis and some strength focus with 4 week blocks of absolute strength focus then speed strength focus in between. 2 full body sessions a week with 3 conditioning workouts a week in the “mesh” and the reverse in the blocks. Conditioning during the “mesh” is more complex and varied with a gradual lean towards speed and speed endurance through the 3 phases. The conditioning during the blocks is primarily speed, explosive, and reactive strength focused. All a bit more madness than method but I should enjoy it more.
5/8/16 186.0 bf estimate 12% (long way from days of 5-7 water tank measured)
2/11/17 192.5 - 36.5"
7/19/17 181 - 34"
9/27/17 180.8 (from here going for gains next few months or so)
10.23.17 190 11.25.17 189.6