@boilerman Always happy to help a fellow swimmer, haha. I’m very pleased with how that WOD turned out, and how much I can scale it. I can make things have 140lbs loaded vs being 140lbs total, I could use 140kg, I could do 14 reps, etc. Definitely something I’ll be doing each year.
Got my TMs sorted for Beefcake. Looking at how workouts shake out, they’ll be reach goals, which is what I need
Press: 215
Squat: 480
Bench: 300
Dead: 545
Still planning on the power bar-axle-deadlift bar plan for deads, axle and log on press, with vipers on each rep on 5s week. I’m contemplating bring the SSB in on the 5s week this go round for the squat, as that bar is eating my soul every time I try to use it. That’s a balancing act though, as the buffalo bar tends to make me stronger all over, whereas the SSB is a good deadlift builder but doesn’t do much for my squat. For bench, gotta remember to pause reps on the 5s week, and whenever else I can.
Assistance will slot back like it’s been. Keeping poundstone curls, lateral raise stripset from hell, shrugs against bands and belt squats in there. Need to get lunges in and as much back work as I can physically manage.
Conditioning will become even more insaner. Winter is on the way, so it’ll be indoorsy stuff at some point. Will count snow shoveling when it happens.
Nutrition is going to be a slow ramp up. I know what works and I have tons of tools to get me there. I’m allowing more beef into the diet, as my bloodwork seems to be sorted out.
6 weeks BBB Beefcake, deload, 6 weeks BtM, deload, 6 weeks 5s pro w/widowmakers and a diet break, deload, 6 weeks Deep Water Beginner, 6 weeks Intermediate, 6 weeks 5s pro w/FSL widowmaker diet break, re-evaluate. If competitions crop up, be flexible as needed, but at this point I’m training for me.