Have been extremely inconsistent with weight lifting for past several months to put it lightly. That’s not to say inactive. Work involves constant lifting and there’s MMA as well. Strength is still up and other athletic qualities have improved, but body comp is getting worse. I’m headed in the direction of… skinny fat Weightlifting has the most positive impact on this for me compared to anything so it’s time to actually start again with a plan.
*Even when tired and sore, go to gym and at least warm up. Re-evaluate AFTER the warm up.
*Keep logging training sessions!!! It keeps me accountable and gets me motivated by observing progress.
*Volume will have to be lower than I’m used to to accommodate MMA and work. Just 1 big barbell movement that will alternate between fast bb speed and slower bb speed each week. DE days and RE days both staying in the 70-85% range. For Oly’s rotate between same-ish rep count, but alternate between fewer and more sets. Only two assistance exercises not done with a bb and only one set taken to an RPE >8 if I’m feeling good.
*Whole body so no one part is too sore to carry out the tasks of the next day
The plan for at least the next 2 months:
Power Snatch (estimated max of 175 with good form i.e. no star fishing, straight elbows on the catch)
135x3x5 and 8x2 for Power weeks
DB Floor Press (punching a bag can take it’s toll on the shoulders)
Work up in small increments to 5 reps @ RPE8-9 (total of 3 training sets) 8-10x2 w/ accommodating resistance for Power weeks
Landmine Press and Landmine Rows
Hang Clean to Push Press
3x5 and 8x2 for power weeks
BW Bulgarian Split Squats
5x10 (or as close to that rep scheme as I can)
I’ll change up main exercises by doing small variations to avoid overuse issues and boredom. Like a zercher box squat instead of front squat, or power clean from the floor instead of the hang etc.
Been a while since I’ve been active on these boards and that was a clear mistake. Time to rectify.