I am out of shape and my main focus has always mainly been on powerlifting. But as I get older I am becoming less interested in my numbers in the gym and want to become more athletic and better conditioned.
The Goals:
Perform a muscle up
Get proficient at:
-one-arm pushups
-snatch
-power clean
Be able to hold for a minute:
-front lever
-L-sit
-handstand
Misc:
-Run a 5k in less than 20 min
The Plan:
(General Workout)
Magnificent Mobility
Olympic Exercise (snatch on squat days and power cleans on deadlift days)
Power Lift (going to do 5/3/1 for maintenance)
One or two of the skills listed above
Run - progression to a sub 20 min 5K
Snatch of squat days and hang cleans on dead lift days
Warm up/workout (5/3/1)
Perform BBB and super set with antagonist movement
Do some form of curls (my arms look pathetic at 14 inches while being 210ish)
Then some form of cardio
-bike sprints on lower body days
-long(er) distance jogs on upper body days
(evening)
Take a break from studying and do 3 sets of each and hold to failure
-L-sit
-handstand
-planche
I posted my workout from last night but I don’t see it. I don’t know what happened
Warm up - 531 bench
195x5
225x5
255x5
BBB bench supersetted with bentover one-arm rows
Bench
175x5x10
These felt pretty good. The last set was harder than expected
Bentover one-arm rows
120x5x10
Started out pretty good but eventually turned into kroc rows by the end of my sets. Bent these get me pretty gassed.
Arm circuit 3x10 all done in sequence
EZ bar curl 65x3x10
Tricep push down 140x3x10
band pull aparts (or what ever they are called) 3x10
I will run a mile tonight and hopefully I will be below 7 min. I am getting better at the L-sits and planches. Not so much the handstands. I need to figure out a different way to approach these.
Today was an off day according to the 5/3/1 template but I decided to go ahead and do some light stuff in the gym this morning because I am a creature of habit.
All the curls were done with Fat Grips
BB Curl
started at 65lbs and worked my way up to 95 in increments of 10lbs for 5 reps
Standing Skull Crushers
worked my way up to 90s x5
Supersetted the following:
DB curls
35x3x8
Tricep Pushdown
90(?)3x8
Reverse Flies with straps
Bodyweight 3x8
I hate training arms. It bores me to death. I have neglecting them throughout my entire training career, subscribing to the thinking that chins, dips, bench, and other compound lifts would be sufficient. That clearly has not worked and it is embarrassing. So I figured I would just throw in some low intensity arm days.
Shot some hoops then ran. Was planning on timing my mile but that didn’t happen. I suffered a high grade ankle sprain and am in the process of healing it. Anyways, it has taken about 2.5 months to heal and in that time I neglected running. I was up to a 1.5 miles at ~10:30…
Today I was gassed after .5 mile in 3 min. Pretty sad but I hope it comes back quickly.
The gymnast stuff is still getting better. I am going to start doing L-sits on my fingertips instead of my palms so when I become more advanced I can go from L-sit to front planche/handstand.
I forgot to post my workout from last night so here it is:
Hang cleans x 3
warm up and eventually got to 245
5/3/1 Deadlift
warm up
255x5
315x5
355x5
BBB DL
225x5x10
Standing cable crunches
80x4x8 with 15s of rest between sets
Worked out again this morning
5/3/1 Military press
135x5
155x5
175x3
I missed the last set. I don’t know what happened but I am thinking my sholders might have still been tired from the hang cleans last night.
BBB Military super-setted with pullups
95x5x10
will bump up to 115 next time and see how that goes
I tried running this morning but my ankle was acting up really bad and seemed ‘floppy’. I really need to rehab this so I can get back to normal.
It has been pretty rough this week. Having a lot of tests and not doing too well on them. I have about another week of tests then my schedule should return to normalcy hopefully.