Holy shit have I not posted in a while. I knew it had been a long time, but I see now it's been over 3 fucking years.
I intend to remedy that. I will go back to using this as a training log of sorts, while also trying to hone writing skills a bit. I won't be so ambitious as to say I'll post every day, but god damn would it be nice to. I think if I could count on my Chromebook keyboard to not shit out, I could proclaim to post at least 3-5 times per week. But I'll try to push it.
Lifelong goals, training-wise are:
-315 bench/405 squat/500 deadlift (lifetime PRs: 300/355/405)
-Bench 225x20
-225 strict military press (lifetime PR: 200)
-225 snatch (done)
-sub 20 minute 5k (lifetime best 23+ minutes)
-dunk a basketball
I'm nowhere near personal bests at the moment, but I feel like 3-4 months of consistent training will get me close. At present, I can't overhead press, because any overhead work aggravates my upper trap/neck area and fucks me up pretty good. So that goal may just have to be eliminated entirely. But we'll see. I would also, ideally, be able to achieve most of those goals (save the snatch and press) at around the same time. Not that I have to achieve all of them at once, but basically, whenever I am able to hit the last of the goals, I'd like to be very close to still being able to do all the others. These are all far off from happening (if ever), but they are what they are.
I actually had a pretty good training plan/program going for a while, but laziness got the best of me and I got off track. As such, I'm modifying and going a slightly different direction, though with the same underlying theme, just slightly different tactics.
General outline:
Monday - Squat - 5/3/1, 5s PRO, FSL 5x5, pullups (accumulating volume), abs (flexion)
Tuesday - run; for now, this is long slow run of 30 minutes, slowly accumulating time until eventually getting to an hour. It will likely change eventually, but for now, that is the plan. Also try to get some med ball rebounds in.
Wednesday - Bench - 5/3/1 5s PRO, SSL 5x5, assistance work for upper back, guns, etc., abs (rotational)
Thursday - run; again, long slow run, accumulating time. MB rebounds.
Friday - Low-handle trap bar deadlift - 5/3/1 5s PRO, SSL 5x3 (1 minute b/w sets), pullups (accumulating volume), abs (flexion)
Saturday - run; long slow distance for now, eventually moving to interval work that I will describe below. Bench (since I can't military press) - 5/3/1 PR top set, SSL PR set, assistance work similar to Wed, abs (rotational)
Sunday - weighted vest walk, 60+ minutes ideally. MB rebounds maybe
The running may morph and change eventually, but Thursday will likely stay the same, and Tuesday may as well. Saturday, I have some interval work from a Complete Human Performance template (Alex Viada's site; the powerlifting + 5k template) that I have taken and use almost verbatim. Pullups, I started at 10 total reps for the workout, and will add 1 each workout until I get to probably 25 or 30. I may go higher, but we'll see. This was taken from James Smith's old training logs where he would pull horizontally on upper days and vertically on lower days. The reasoning may be wonky, and maybe even stupid, but fuck it. Upper back work on upper days is anywhere from 3-5 sets of 8-12. Kinda depends on how I'm feeling, how much time I have, etc. Guns and shoulders are 1-2 sets of 10-15 usually. Flexion abs are generally decline situps, and rotational are Russian twists or similar. None of those are set in stone, but with what I have, I generally keep it to that. If you're unfamiliar with the 5/3/1 acronyms, buy Jim Wendler's 5/3/1 Forever book.
Warmup is pretty much the same every day. McGill big 3. Andrew Lock big 3 for shoulders and hips. If you're not aware of them, look them up and thank me.
Most, if not all, days, I plan on getting up at 4 to train. This doesn't always happen, and if it doesn't, that often means I don't train at all. This all means I don't get enough sleep and recovery is compromised, but such is life.
With all that out of the way, here is today's log. As noted previously, I have been lazy as shit lately, so I didn't run yesterday. I had today off work, so I ran and lifted (I also didn't wake up early to do it; FML).
30 minute run, slow as shit
Box jumps x10
Low-handle trap bar deadlift - 195x5, 225x5, 255x5, 5x3x225, 1 min b/w sets
Reverse lunges - 2x8/leg holding 20 lb kettebell
Pullups - 11 total
Decline situps - 3x10
