Well, it’s certainly been a hot minute since the last time I posted anything, training log or otherwise! Life has been a little crazy lately, and I can’t really say anything beyond that. Between sheer laziness about writing anything, getting laid off in June, being unemployed for 2 months, and starting a new job in September, along with simply being injured and unable to train, this year has been pretty much a wash and I’m starting from square one again.
Don’t get me wrong, starting over is hardly a bad thing. I’m happy to be pain-free and finally able to get back to training. But it’s important to acknowledge the obstacles that I’ve had to overcome this year, and be proud of where I’m at.
So all that said, on December 1st, I started a new program. The purpose of it is to recondition myself for lifting, and getting in better shape from a strength perspective in a more general fashion, with some specificity still built in. I’m not training for any competitions or anything like that, just trying to get in better shape so when I do decide to compete, I can put more emphasis on specificity and prepare properly without injuring myself.
The basic structure is utilizing a conjugate-inspired program, but with some fairly significant changes. I’m not following a typical max effort-dynamic effort structure, although I am using similar structure in that I’m working a heavy-light structure with 2 lower body days and 2 upper body days.
Here’s the basic structure:
Day 1 – Heavy Lower
- Main Lift – work up to a moderately heavy single, approximately a RPE 8
- Supplemental Lift – Drop to set percentage for 6×6
- Accessory Lift – Explosive movement
- Accessory Lift – Core movement
Day 2 – Heavy Upper
- Main Life – work up to a moderately heavy single, approximately a RPE 8
- Supplemental Lift – Drop to set percentage for 6×6
- Accessory Lift – Horizontal pull movement
- Accessory Lift – Core movement
Day 3 – Light Lower
- Main Lift – Competition lift for 6×3 at set percentage
- Supplemental Lift – Single leg movement
- Accessory Lift – Explosive movement
- Accessory Lift – Core movement
Day 4 – Light Upper
- Main Lift – Competition bench press for 6×3 at set percentage
- Supplemental Lift – Shoulder movement
- Accessory Lift – Vertical pull movement
- Accessory Lift – Core movement
I’m running each training block as a 6 week wave to start. The 6×6 starts at 55% of the top single, and works up to 68% by week 6, and the 6×3 works similarly starting at 65% and working up to 78% by week 6. Days 1 and 2 of each training block will determine the training max to be used on Days 3 and 4 for the 6 weeks of linear progression. For the next 5 weeks of the block, my heavy lower and upper movements are varied. I’m not trying to necessarily be specifically strong yet. The competition lift work is more for greasing the groove and re-learning the movement patterns rather than for any strength benefits. Additionally, I’m hoping the volume will create a slight hypertrophy stimulus that will allow me to put on some lean muscle. After the first 6 week block, I’m going to repeat the same block a second time, but push for RPE 9 on each of the heavy lifts and really try to move some weights.
Additionally, the percentages for the lighter days will go up by 2.5% in the 2nd block, while the 6×6 percentages will remain the same.
I’ll post up the first 2 weeks of training in the Training Log shortly.
Ramble on Fitness 