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  • Grade this program please

    I'm plotting my post-SS program. It reflects my priorities and preferences for exercises that are fun for me and also useful. This is what I got so far:

    "Totally Ripped" program – Mid April to end of June.
    goals 1) drop fat 2) increase conditioning 3) maintain or increase strength
    definitions 1) fit comfortably into a particular pair of 32” slacks with belt at second notch, no muffin top. This will entail 10-15 lb of fat loss 2) Run Jackie O Reservoir (1.5 mile loop) in 12:00, do “Cindy” @ 15 sets / 15 minutes. 3) no loss in 5rm on squat, bench, dead, PC, increase reps / weight on BW exercises. Make sure to reach goal #1, if that is happening make sure to reach / exceed goal #2, if that is also happening make sure to reach goal #3.
    Diet: Whole 30-ish with addition of butter / cream and minimal yogurt, cheese. Drinking only when out, wine only. Cut nuts, chocolate, all snacks. Coffee b4 noon only, herbal tea after. Skip Bfast whenever the mood strikes but especially on rest days. (aka “soft paleo”). Starchy veg as needed for workout energy.

    Monday: Lift. Squat 2x3, bench 2x3, PC 3x3, weighted pushups @40 lb 2xf, dumbbell rows 2x8.
    Tuesday: Run. 1 mile for time, then 3, 2, 1 lap. Finish with chins 3xf. If it rains do “Cindy” or 100 burpees for time instead. Gradually work 1strun up to 1.5 miles / Jackie O. Reservoir loop.
    Wednesday: Rest. 1 hr+ walk.
    Thursday: Lift. PC 3x3, Chins w/ weights 3xf, Deadlift 1x5, Rings work (L-sit, tuck, etc.)
    Friday: Rest. 1 hr+ walk.
    Saturday: Run. 10x100 meter flat sprints or 10x50m hill sprints. HIT if raining. Finish with HS pushups work.
    Sunday: Rest. 1 hr+ walk.
    As time / energy allows, play racquetball or do boxing or rock climbing class after above workouts.
    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

  • #2
    looks pretty good tfarny. your goals seem reasonable too.
    i don't know what 'cindy' is...never been a crossfitter, but in terms of hitting your running goal, i think you want to gradually increase your first run on tuesdays to 2-3 miles...which will make 1.5 mi. in 12:00 seem a little more attainable. you may also want to throw in another running day, but keep it light, maybe post lifting on thursday.
    what are the numbers for your lifts? i'm sure you'll have no problem maintaining, i'm just curious. i actually saw a small increase in squat, bench and weighted pushups when i switched out of SL 3x per week to 2x per week.
    http://www.marksdailyapple.com/forum/thread60178.html

    Comment


    • #3
      Cindy is rounds for time of 5 chins, 10 pushups, 15 air squats. 1 round per minute is a hard pace (I think). As to the run, we'll see how that plays out - I want it to be at the pace of a dead hard run if that makes sense. I've never done much running by choice at all.
      I've still got 2 months of SS to go and I don't know where my lifts will be, but a 300lb 1rm dead /200 lb bench might be reasonable. My best lift is the dead @255, my bench is struggling right now @ 170, squat I'm building back up after taking extra time off from it due to knee injury. Tomorrow will be 175 which is very weak I know. Long skinny legs make for bad squatters. I don't intend to ever be a "good weightlifter" but it sure is a great way to get stronger.
      If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

      Comment


      • #4
        Looks like a solid, well thought out plan, but I agree with Rob that you should try to build up to some longer runs (2-3 miles). When you can run 3 miles, running 1.5 at a higher intensity becomes much easier. It's kinda like how squatting moderate/heavy weight for 3-5 reps will help your 1RM.

        Btw, have you ever considered working with a trainer?
        "In theory, theory and practice are the same. In practice, they couldn't be more different."

        "You can have anything you want, but you can't have everything you want."

        My blog: http://www.AlKavadlo.com

        sigpic

        Comment


        • #5
          Thanks guys! Do you think a slow jog on a rest day, or a more intense 3 mile run on Thursday would be the best thing to add to that plan, then?
          If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

          Comment


          • #6
            Originally posted by tfarny View Post
            I've still got 2 months of SS to go
            Starting Strength?
            How come you dropped the overhead press? I think Rippetoe made good points on why you should overhead press if you bench press. If you have the book you have the knowledge on correct form and shouldn't have to worry about injuring you shoulders - they suck at first and you might not be able to use really heavy weights, but in time your shoulders will look proper and the whole area will be more stable as your bench goes up (very good if you want to bench in your 40s and beyond) - I had a good bench and row but my delts were kinda flat till I read SS and added the OP to my workout.
            "First say to yourself what you would be; and then do what you have to do" - Epictetus

            Comment


            • #7
              Originally posted by tfarny View Post
              Thanks guys! Do you think a slow jog on a rest day, or a more intense 3 mile run on Thursday would be the best thing to add to that plan, then?
              Either/or

              Also, upon further consideration, I agree with the above poster that you should toss in some sort of overhead press.
              "In theory, theory and practice are the same. In practice, they couldn't be more different."

              "You can have anything you want, but you can't have everything you want."

              My blog: http://www.AlKavadlo.com

              sigpic

              Comment


              • #8
                I've been doing overhead press on SS (100lb 5rm best) but have been getting persistent and painful pinched nerves in my upper neck / shoulderblades, sometimes to the point that I couldn't sleep or turn my head much. So recently I replaced OHP with push presses and seated dumbbell presses and so far no more pinched nerves. I'm also working my OHP back up at the same time, thinking it may be fixed with better form.
                The program above does have HS pushups in it if you look carefully - an exercise I'd like to do now but would have to replace chins in my current program - but it's a really low volume weight program overall and something's got to give.
                If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

                Comment


                • #9
                  @ Al: Yeah, I have an occasional trainer for learning the big lifts, especially the Oly lifts, but thank you very much! Trainers are great for 1) motivation, which I have plenty of already, and 2) education, which I have some of and am getting more. But overall I'm a terrible student (been a teacher too long) and very cantankerous.
                  If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

                  Comment


                  • #10
                    I am reluctant to recommend the "false" grip to anyone with out knowing there experience level, but it completely changes the bar path and relieves impingement - that being said dropping 100 pounds on your dome would SUCK.
                    Anyway heres a 5 tips from Wendler on the OP:
                    http://articles.elitefts.com/article...eeks-oh-press/
                    "First say to yourself what you would be; and then do what you have to do" - Epictetus

                    Comment


                    • #11
                      What is a PC? I feel that the volume of strength training for the lower body in particular is too low (yeah, I know you're also doing sprints/runs..). I don't see why you can't squat 3x5 if it is only once a week. I would personally be annoyed going to the gym doing as little work as youre planning to do on thursdays

                      So yeah my suggestion would be to increase your volume with your strength training, and reduce frequency instead if you find it is necessary (like once every 5 days).
                      You didn't mention sleep at all. Lying in bed 9 hours a night consistently and napping when you have time can do wonders for recovery and overall energy levels throughout the day.

                      Comment


                      • #12
                        PC = Power Clean
                        "First say to yourself what you would be; and then do what you have to do" - Epictetus

                        Comment


                        • #13
                          @ rud thanks for the link on pressing.
                          @ panda Power Cleans which you could consider a lower body lift. Since I'm not going to try and increase my squat during this period and I will be running and deadlifting, I think 2x3 will fulfill my needs. I don't want squat recovery to impede my running goals, which would screw up my priorities. Also I'm squatting 3x5 3x a week now and will definitely need a break from it. The gym is 3 minutes walk from my house, so that's no biggie. Remember this is a short term "cut and condition" program not a proposed long term plan.

                          Thanks everyone! I may not take all the advice but I appreciate the dialogue.
                          If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

                          Comment


                          • #14
                            Originally posted by tfarny View Post
                            I've been doing overhead press on SS (100lb 5rm best) but have been getting persistent and painful pinched nerves in my upper neck / shoulderblades, sometimes to the point that I couldn't sleep or turn my head much. So recently I replaced OHP with push presses and seated dumbbell presses and so far no more pinched nerves. I'm also working my OHP back up at the same time, thinking it may be fixed with better form.
                            The program above does have HS pushups in it if you look carefully - an exercise I'd like to do now but would have to replace chins in my current program - but it's a really low volume weight program overall and something's got to give.
                            As long as you're doing that movement pattern, it doesn't necessarily have to be overhead barbell style.

                            Originally posted by tfarny View Post
                            @ Al: Yeah, I have an occasional trainer for learning the big lifts, especially the Oly lifts, but thank you very much! Trainers are great for 1) motivation, which I have plenty of already, and 2) education, which I have some of and am getting more. But overall I'm a terrible student (been a teacher too long) and very cantankerous.
                            That's good that you've got someone coaching you. And you don't have to tell me the value of a trainer!

                            I have lots of cantankerous clients, btw. It's not unusual.

                            Originally posted by tfarny View Post
                            Power Cleans which you could consider a lower body lift.
                            They are if you're doing them properly!


                            Originally posted by tfarny View Post
                            Remember this is a short term "cut and condition" program not a proposed long term plan.
                            A bit off topic here, but if you (or anyone in the NYC area) are ever interested in trying a TRX class as a conditioning workout, I'm doing one at a place in Union Square on Monday and Thursday afternoons. PM me if you want more info.
                            "In theory, theory and practice are the same. In practice, they couldn't be more different."

                            "You can have anything you want, but you can't have everything you want."

                            My blog: http://www.AlKavadlo.com

                            sigpic

                            Comment


                            • #15
                              my buddy (trainer) just mentioned this to me today - hormonal training - the first link on google is a pdf that gives the jist of it. He said you only need to do it one day a week, preferably at the end of the week.
                              I didn't like the rules you gave me, so I made some of my own.

                              Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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