Obviously I haven't been updating, well, at all lately. The basic outline, for now, is a modified Westside split, with sprints, jumps, and medicine ball throws worked in as well. This will continue until I reach my desired body composition goals, at which point the upper body training will switch to a DoggCrapp-inspired template, with the lower body remaining as-is. Essentially, training the upper body for "show," and the lower body for "go," dependent upon time of year, i.e. speed in the summer, strength/power in the winter. Thus, the volume of the different aspects will vary based upon the goals. For the time being, speed and power are the goals, and as such the volume of sprint work will be highest. Also for now I am basically using assistance work as time to fuck around and think of new movements and how they feel/affect me.
Saturday - DE Lower
Sprints - 5x10 yds, 5x20 yds
Box jumps - 6
Snatch pull w/ pause at knees - 3x2 (1 min b/w) - 135, 155, 185
DE Trap Bar Deadlift (1 min b/w sets) - 250 (60%) - 9x2
A. Suitcase DB RDL - 3x8 - 80 lbs
B. Neck - 2x12/direction - 10 lbs
A. RFESS - 50 - 2x6/leg
B. Ab wheel - 2x12
Progress pic (198 and flexing)
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