[quote]Oldman Powers wrote:
I WILL always leave one or two in the tank on the final working set.
I WILL start doing conditioning work each wave, but vary the intensity depending on the wave.
I WILL run 1 or 2 sets of heavy singles once every three months, but in a controlled fashion, never exceeding 95% for 1 rep.
I WILL listen to my body vs. blindly following the template.
I WILL use my accessories wisely so they contribute to balance, rather than contribute to overtraining.
I WILL increase my protein, carb, and (good food) intake and stop worrying if I look good poolside.
(Damn this is a lot of commits.)
I WILL spend more time on mobility work.
I WILL avoid training to failure.
I WILL test 1RM on the platform, not in the gym.
[/quote]
Awesome points! We all need to take something from that…well except the poolside one lol.
My two cents: the only way I smartened up about mobility work and doing all the un-fun stuff that I was bad at and hated, but that I needed to fix my weaknesses was paying someone to write my programs. I’ll do it if someone is making me. And only then! I hope you are a better person than I.
[quote]Oldman Powers wrote:
KP - I’ve been avoiding the integration of cardio into my workouts and I know I have to do it. Hence the remorse.
Stairmaster Intervals - getting use to the machine.[/quote]
Have you thought about any circuit, complex kb type stuff for cardio/condo?
[quote]punnyguy wrote:
Poolside is #1! Yeeeeeaaah Buddy!
I like skipping rope. Just started again recently after years of abandonment, had forgotten about the agility and coordination benefits.[/quote]
Hey Punny - thanks for checking in. I’m no slouch, but I had to admit to myself recently that at my age, I’m probably only eye-catching to women 60 and up.
Skipping rope is probably a good workout, haven’t done that in years.
[quote]G1 wrote:
Have you thought about any circuit, complex kb type stuff for cardio/condo? [/quote]
Haven’t considered that at all, only because I havent looked at anything other than hill sprints or interval stair climbing.
Don’t have any hills convenient to the house, so trying to figure out what I can do in a reasonably short time, is convenient, and lines up well with powerlifting.
Different style of workout today, I didn’t rest much or let my breathing/heartrate come down between sets or exercises. Attempted speed reps on all sets.
Bench:
Warmup bar x some supersetted with rotator cuff stuff
135 x 10
185 x 5
Working sets supersetted with 10 pull ups, and 10 BW Dips
205 x 5
240 x 5
275 x 6
225 x 10 finisher
BB Inclines:
135 x 10
155 x 10
185 x 5
135 x 8
DB Reverse Flys:
10 x 10
20 x 10
20 x 10
Krocs:
75 x 10 - had to shut down - right elbow twinge still there.
[quote]G1 wrote:
Do uou have any bars, plates or dbs st home? [/quote]
No but aside from Oly gear such as platforms and bumper plates, my gym is very well equipped with crossfitty type stuff.
[/quote]
Maybe look into the Javorek complexes? Also Mb circuits and a plate circuit using a 25-35 lb plate or db? Add in a little jump rope and you got a nice condo session that with tie in nice with the Pl? I can send you the exercises if your interested but really you can pick 5 or 6 that you like and go for it?
[quote]G1 wrote:
Maybe look into the Javorek complexes? Also Mb circuits and a plate circuit using a 25-35 lb plate or db? Add in a little jump rope and you got a nice condo session that with tie in nice with the Pl? I can send you the exercises if your interested but really you can pick 5 or 6 that you like and go for it? [/quote]
[quote]OldGoat wrote:
OP- where you hiding? [/quote]
Somewhere in Europe.
Thanks for checking in OG. I’m on a forced deload due to business travel. Will be home to kick it up again soon.
Needed the time anyway to let some stuff heal up. Right elbow tendon, calf, and hip flexor needed a break.
Giving me time to think through programming and recovery. I found this the other day. Dave Tate is almost convincing me to go Westside. He’s talking to crossfitters, but some good basic principles on max effort training.
