After giving it some thought, and internal debate, I’ve resigned to going back to what I did before BBB Beefcake.
- It worked, I was progressing. I was recovering.
- It was adequately stimulating*
- My hip could, consistently, recover while squatting twice weekly.
- It was somewhat of my design, so there was no authority to resent.
- It didn’t impede my climbing.
- It left room for other activities outside of training.
*I am reminded of a quote by Wendler, which was (in full),
While many will not admit it, training three days a week is probably a better option. However, too many people feel they need to train more to satisfy some emotional issue. I have no desire to fill the emotional needs of a lifter if progress is sacrificed. So if you are constantly having issues with training four days a week, it is time to change.
— Wendler
and item number 2 is only tangentially related in the sense that if I can fulfill my emotional needs somewhat, without sacrificing progress, then I feel comfortable training like that even though there might be other programs that would conceivably be better long-term.
So, something like,
| OHP | Exercise | Notes |
|---|---|---|
| Warm-up 1 | General Shoulder Stuff | |
| Activation | Push Press | |
| A1. | Overhead Press 4 x 4-6 | |
| A2. | Bent-over BB Row 4 x 6-8 | |
| B1. | Flat DB Bench or Flat Bench 3 x 9-15 | |
| B2. | Weighed Chins or Lat Pull-down 3 x 10-12 | |
| C1. | Decline Bench or Dips 3 x 12-15 | |
| C2. | Seated Row 3 x 12-15 | |
| D. | Landmine Press 2 x 9-15 | Rehab: Slow, mindful, reps |
| E. | Push-ups 3 x 3 | Rehab: Slow eccentric (6s+) |
| SQ | Exercise | Notes |
|---|---|---|
| Warm-up 1 | Pull-down Abs 3-4 x 12-15 | |
| Warm-up 2 | GHR 3 sets | If I can find it |
| Activation | Clean | |
| A. | Back Squat 4 x 4-6 | |
| B. | Front Squat 3 x 4-6 | |
| C. | RDL 3 x 10-12 | |
| D. | Leg Extension 3 x 9-15 | |
| E1. | HLR 50 reps | |
| E2. | Seated Calf-raise 50 reps |
| BP | Exercise | Notes |
|---|---|---|
| Warm-up 1 | General Shoulder Stuff | |
| Activation | Push Press | |
| A. | Bench 4 x 4-6 | |
| B. | Close-grip Floor Press 3 x 8-10 | |
| C. | BTN Press 3 x 4-6 | |
| D. | Smith Incline 10/8/6-8 | As written Week 1. Week 2: 10/8/6-8-10DS. Week 3: 10/8/6-8RP. Week 4: 10/8/6-8DRP. Repeat |
| E. | Dips or Decline Bench 2 x 6-8 | 1 + 1/2 reps if dips |
| F. | Landmine Press 2 x 12-15 | Rehab: Slow, mindful, reps |
| G. | Push-ups 3 x 3 | Rehab: Slow eccentric (6s+) |
| DL | Exercise | Notes |
|---|---|---|
| Warm-up 1 | Pull-down Abs 3-4 x 12-15 | |
| Warm-up 2 | GHR 3 sets | |
| Activation | Snatch | |
| A. | Deadlift 4 x 4-6 | |
| B. | Back Squat 3 x 9-12 | |
| C. | Bent-over BB Row 4 x 6-8 | |
| D. | Walking Lunges 3 x 6-8 / leg | |
| E. | Leg Press 2 x 12-15 | |
| F. | Farmer’s walk | If I can get them to buy a trap-bar |
Should see me through the next 6-8 weeks, then I’ll re-evaluate. Might want to hit my triceps more (monkey arms). And traps.