Thursday, November 7, 2013

40 Days

As many times as I've tried and failed, you might think I would realize that programs requiring me to do a certain workout on certain days of the week just don't work too well for me. I made it through 25% of the No Distractions plan before a part time job and getting sick derailed me. If I was not a complete wimp I would pick back up and finish, but I'm skipping it. The other thing that wasn't going well was pushing the weights on Zerchers. My injured hip was feeling it. My plan was to complete 6 weeks and then go on the 40 Days template for one cycle or maybe even kind of indefinitely, changing the exercise selection slightly after every 40 workouts. For now I'm using Zerchers, pull-ups, snatch grip DL, bench, and farmer carries.

Pull-ups: 25x5, 25x5
Sn. grip DL: 185x5, 185x5
Zercher: 155x5, 155x5
Bench: 155x5, 155x5
Farmer carry: 73+80 down the driveway and back

Monday, October 28, 2013

No Distractions Week 1

Last week I started a program based in large part on this article by Pavel Tsatsouline. The Zercher squat portion I did not mess with at all. The HSPUs and pull-ups I modified by substituting KB C&P ladders on Tuesdays and bench press ladders on Fridays. On the KB C&P days I will be doing unweighted pull-ups alternated with the presses, and on the bench days I will be doing weighted pull-ups. I left out the swings on the Zercher days and will be doing farmer carries instead. I may have to be flexible with the schedule also, as I have a new part time job starting soon. The warmup is the same each day and includes mobility, hip rehab/prehab, prying goblet squats, rope skipping, and TGUs.

Monday, 10/21:
Zercher- 135x3, 155x3, 175x3, 195x3
Farmer carry- 80lbs each hand down the driveway and back (approx. 150 yards)

Tuesday, 10/22:
KB C&P- 53lbs 2x(1,2,3)
Pull-ups- 2x(1,2,3)

Thursday, 10/24:
Zercher- 135x5, 135x5, 155x5, 165x5, 175x5
Farmer carry- 80lbs each hand to the end of the driveway and back

Friday, 10/25:
Bench- 185x 2,3,5,2,3,3
Weighted pull-ups- 20 lbs, same reps as bench.