I’ve never succeeded at the maintenance part. I know you can emphasize one thing and maintain others, but I seem to emphasize one thing and the others drop to a point that forces me to emphasize those just to get back to where I was. I don’t make progress; I just get worse and then get better but the up and downs don’t ever inch their way up so that I’m better over time.
It’s probably because I’m an adult and instead of having plans; life makes plans for me (or my joints). I’m in one of those stupid moments now with my back. I’m going to have to baby it for deadlifts and cleans so my strength is going to plummet on those specific lifts. Once I’m healthy, it’ll take months just to get back to where I was two weeks ago.
Where? He said Week 1: ______, Week 2: ______. I see no indication of how many days per week…
There it is. What’s the tire flip workout? I’m guessing more EMOM, but how many?
I’ve experienced progress like that, but I’m thinking of this in terms of meeting all of those goals at the same time. As it stands now, I need to run faster, jump higher, press more, and not regress on deadlift or pull ups. And that’s where the time and planning become an issue.
I’m sure it’s all very possible, but my training has to fit into the time I give it in a week. It’s not getting any more of my attention than it currently does.
We have, but I thought I’d made it clear that my commitment to training is a fixed object. The time I commit to training now is about all I’m willing to give. I could achieve certain things, but not within my parameters.
I’m committing about 60-70% of my time compared to past years to achieve 85-90% of my results. It’s a worthwhile tradeoff and it’s not going to get any better with a third kiddo on the way.
I think in the last year I managed to max out the DL, the Press, the Chins and the box jump. Middle grades on the mile and broad jump. No access to the other shit and don’t care. But doing all of them at more or less the same time would be pretty unusual, and I would be a little surprised if Jim ever managed it himself, big as he is. I think just being okay at some and good/great at others would be a worthy goal.
You should get some bands and try out some accommodating resistance. Instead of decelerating at the top of squats and pulls they’ll teach you to apply More force near the top. That way you won’t have to mess with quarter front squats and stuff.
But if it was a good plan then, why not go back to it? (I totally get the making plans is half the fun thing - so am mostly playing devils advocate here)
Mostly because I fucked up and deleted it from my Google docs, if I’m honest. I may go back to something similar at some point but I’ve got my next plan lined up and I don’t want to get too far ahead of myself.
Shit happens. But thank you for posting about it, it was a light bulb moment for me. Not sure I will ever do the actual daily dose plan, but the idea of doing just some heavy singles to keep in the dl game is something I hope will enable me to add deadlifts back in.
Absolutely mate, my plan is as follows, working on a 2 week microcycle:
Week 1:
Day 1:
Press 5 x 5 @ SSL
Squat: 531 5s PRO
Leg Press: 10/8/6 pyramid
Walking Lunge: 3 x 20
Leg Curl: 3 x 8
SLDL: 3 x 8
Day 2:
Press: 10 reps at TM
Bench 531 BBB
Assistance
Day 3:
Press 10 x 5 @ SSL
Week 2:
Day 1:
Press: 5 x 5 @ SSL
Squat: 10 x 5 @ SSL
Leg Press: 4 x 25
Leg Extensions: 3 x 30
Leg Curls: 3 x 15
DB SLDL: 3 x 15
Day 2:
Press: 10 reps at TM
Bench 531 BBB
Assistance
Day 3:
Press 10 x 5 @ SSL
Notes:
The Squat day is based on the 12 weeks to ridiculous wheels program by Matt Kroc so read that for a thorough explanation of all the assistance:
Press is ripped straight from the MorningStar template because that seemed to do good things for me. Bench is just BBB because I know that works for me. I’m concerned at the overall volume on push, it may be too much, even with calories high. This will definitely be a full on 12 weeks.
Conditioning and cardio will be done twice a week as a minimum, likely many of those combined with other sessions.
This is a lot of work, and I’m aware of that. First things to sacrifice will be some pressing volume if I start failing to recover.
Let me know if that all makes sense, I’ve assumed some knowledge of 531 in there. @jdm135