THE ANIMAL MOTHER OF ALL ROUTINES
Start date Sept 10, 2013. Test Dates: January 1, 2014 through January 8.
So, I have decided that I am going to shake things up again. I never stay with an exact routine for more than about 6 months, so this I my new one. The big stuff never changes (Big 4 lifts, for example), but the methodology does. I am writing this partially for myself, so put it all down, but also for others to track my results.
Every objective needs a few common things: 1) A mission 2) Clearly defined goals, with benchmarks of success to meet exactly 3) Methodology 4) An exit strategy
1) The Mission
In short, to be in the best shape of my life and overall be a beast. I define a "beast" with meeting a few criteria:
A) Being lean, no more than 10%BF. Doesn't matter what your 1RM is if you look like a ball of cookie dough.
B) Being healthy. All blood panel numbers must improve.
C) Strength. Increases on all major lifts.
D) Speed, vertical jump. Explosive power, running speed are critical.
E) Endurance. Nothing else matters if you don't have this in any sport or practical setting.
2) The Goals
A) Leanness: Goal is to be no more than 8%BF, down from a current 10.5% per water immersion test. Less, for example shooting for 6.5%, will sacrifice the other goals unduly, especially the strength gains. Cutting 2% in 4 months is a different matter than cutting 4%.
B) Health: Goal Hba1c is below 4.9%, down from current 5.3% from my normal summer fruit binges. HDL goal is 100, up from 95
This will be the easiest one.
C) Strength: Goals on benchmarks lifts as follows, 1RM
Bench: 300lbs, up from current 290. This has been a goal of mine for 5 years, to one day bench 300#.
Squat: 430lbs, up from current 405. This will be very difficult, as this has stagnated for over a year.
Mil Press: 135lbs, up from current 120.
Weighted Pull-up: (Not a chin) 80lbs, up from current 70.
C&J: 225, up from current 205. My shoulders are a mess though from years of football, so this one may fall to injury.
D) Speed, explosive power.
Vertical jump: Goal is 33 inches, up from 30....as a reference, Darrell Revis, likely the cornerback in the NFL, did a 38 inch.
40 meters: Want to run my 21yo college football best again, at 4.47. I may fail, but I will try like hell. Last measured was over a year ago, a 4.55 This will be tested last, as I need to go to the university to do it with their blocks and laser timer.
1 mile run: Goal is to run in under 5:20, only ten seconds faster than current. 30 mile ruck walk along long trail must still be completed in one day, to be done the weekend of Jan 4.
Diet: I will be weight and speed training 4 days a week, doing endurance work, long and slow the other 2 days. Sundays will consist of football watching and zero exercise past normal home upkeep. I have organized my weight days into 4 WOD's, to be done on a rotation. On weight training days, I will eat a lot, as clean as possible. I tend to eat a lot of rice and beans though to keep cals up on these days, with protein being around 200g. No sugar, no PUFA, ever.....fasting on workout days will be from 9pm until noon the following day (15 hours), and from 9pm until 5pm (20 hours) on endurance LISS days.
Most meals will consist of game meats, as the venison and rabbit that will be the bulk of the autumn diet is still out in a field somewhere as I write this I will supplement white rice, pinto beans to refill glycogen for the workout days. Endurance days will be lower carb, likely around 50g, but I never count anything.
Workouts: Unless otherwise noted, all weights will be done reverse pyramid style, 3 sets. First set will be 1-3 reps, then 6-8 for 2 after
Strength: Bench, Tricep ring dips w kettleball hanging, decline pushup with weight on back
Speed: 330lb Prowler sled, 25 yards, 5 trips
Conditioning: 320lb Farmer's Walk of 25 yards, 10 burpees x 7 cycles
Strength: Weighted Pull-up, Squat (high bar)
Speed: 100y sprint, EMOM for 9 minutes
Conditioning: Weighted glute-ham raises, 2 pood (72lbs) KB swings. 10 x 7 cycles
Strength: Pendlay Row, Military Press, Deadlift (DL will sub for Pendlays every 2 weeks. They are a fine wine, to be enjoyed)
Speed: 40y sprints x 7, 20y x5 (burst work), 100y x 2 to finish
Conditioning: Tabata row, 20 sec hard, rest 10s, 8 total rounds
Ring muscle ups, cage crossers (laterally crossing the pull-up cage), weight vest box jumps, HSPU, swimming intervals to end
Off-days: Usually a lot of hiking, and I will likely throw in a 36hr fast with a Mt Mansfield climb on the end of it. Haven't found anything better to get rid of fat yet I will be not lifting on my off-days from work (I work 4 12 hour shifts a week), so ALL of my housework will be on those days. I live off-grid with a woodstove for heat, so that will be a lot of wood chopping!
After testing during the week in January I will post everything here, as well as hopefully consistent updates throughout. I will be putting up some photos of before and after soon.
Once this is done, 2 weeks off....just some easy body-weight stuff, lots of hiking, skiing by then. I will buy myself a big cheesecake too
Love it. Or change it. Off to the gym for WOD#2!
"They now look to a single and splendid government of an aristocracy, founded on banking institutions, and moneyed incorporations under the guise and cloak of their favored branches of manufactures, commerce and navigation, riding and ruling over the plundered ploughman and beggared yeomanry." - Thomas Jefferson, 1826