I've had a lot of guys ask me what i am doing in regards to training lately, so although these are typically started in regards to BBing/PLing and AAS use, I figured some of you may be interested. If not, go fuck yourself.
Anyway, little bio. Been training BBing style since 1991. Started at 155lbs. Best overall maintenance shape was 247lbs @ ~9-10%BF. Competed and took the SHW class in the 2007 NPC Georgia State Championships. Currently ~235lbs, if I had to guess... 11-13%.
Had a son last October and decided i was tired of walking around being outta breath walking up and down stairs and tying my shoes, so I started looking for ways to incorporate more a healthy approach to my training.
Started with lighter weight, higher reps. That sucked. Switch to moderate weight, short rest periods. That was ok. Tried CrossFit back in April. 6 weeks of bodyweight workouts were great for endurance and cardio, but I felt weak as piss. Went back to the iron. Ate shitty, got chubby (for me).
So, at the start of October, decided to give it another try after more research. After 6 weeks felt the same way. Weak. Talked to some CF gurus and found a nice little program to incorporate strength into the CF programming. Due to the nature of the programming, alot of my numbers are low, as the design is to increase by 5-10lbs every week on the big lifts, with MetCon stuff added a few days as well. Here's a breakdown of the program.
http://www.70sbig.com/files/Articles/Lascek_S&CP_v2.0.pdf
note - you BBing guys will see stuff on here that you may think is weird (kipping pullups) or you aren't sure of. Remember the idea of the MetCons (metabolic conditioning) is short bursts of maximum intensity coupled with the strength programming. I feel 100% better already after 1 week and already feel a bit tighter throughout.
also, I will be following a modified Paleo diet during this program. Adding carbs only with .5 cups Oats mid-AM and PWO.
Started last week:
11/22
Squat - 335x5x3
Press - 185x5x3
Pullups - 16/14/12
11/23
Cleans (amazingly, first time ever doing these. My tech sucks. LOL) - 185x3x5]
Dips - 30/22/13
MetCon
15-12-9
Pull Ups
65lb DB Swings
Burpees
Time - 5:20
11/26
Squats - 335x5x3
Bench - 315x5x3
Dips - 26/17/14
MetCon
Cann't remember what I did. lol
11/27
Deadlifts - 405x1x1
Pull Ups - 17/14/11
MetCon
"Diane"
21-15-9
225lbs Deadlifts
HSPU (hand stand push ups)
Time - 9:00
*this was dumb after doing deadlifts already. And HSPUs suck ass for anyone my size.
11/29
Squats - 345x5x3
Press - 190x5x3
Pull Ups - 17/14/12
11/30
Cleans - 195x3x5 - Tech still not 100%, but getting better. I may work on this today or Saturday.
Dips - 30/23/14
MetCon
Box Jump/Clapping Push Ups Ladder
10/1
9/2
...
...
2/9
1/10
Basically you do 10 box jumps (24inch box), then 1 clapping push up. Then 9 box jumps and 2 clapping push ups. And so on. Lemme tell you. 10 clapping push ups was a bear. lol
Time - 7:03
I'll do my best to keep up with this. Hopefully I can make gains for a while.
Anyway, little bio. Been training BBing style since 1991. Started at 155lbs. Best overall maintenance shape was 247lbs @ ~9-10%BF. Competed and took the SHW class in the 2007 NPC Georgia State Championships. Currently ~235lbs, if I had to guess... 11-13%.
Had a son last October and decided i was tired of walking around being outta breath walking up and down stairs and tying my shoes, so I started looking for ways to incorporate more a healthy approach to my training.
Started with lighter weight, higher reps. That sucked. Switch to moderate weight, short rest periods. That was ok. Tried CrossFit back in April. 6 weeks of bodyweight workouts were great for endurance and cardio, but I felt weak as piss. Went back to the iron. Ate shitty, got chubby (for me).
So, at the start of October, decided to give it another try after more research. After 6 weeks felt the same way. Weak. Talked to some CF gurus and found a nice little program to incorporate strength into the CF programming. Due to the nature of the programming, alot of my numbers are low, as the design is to increase by 5-10lbs every week on the big lifts, with MetCon stuff added a few days as well. Here's a breakdown of the program.
http://www.70sbig.com/files/Articles/Lascek_S&CP_v2.0.pdf
note - you BBing guys will see stuff on here that you may think is weird (kipping pullups) or you aren't sure of. Remember the idea of the MetCons (metabolic conditioning) is short bursts of maximum intensity coupled with the strength programming. I feel 100% better already after 1 week and already feel a bit tighter throughout.
also, I will be following a modified Paleo diet during this program. Adding carbs only with .5 cups Oats mid-AM and PWO.
Started last week:
11/22
Squat - 335x5x3
Press - 185x5x3
Pullups - 16/14/12
11/23
Cleans (amazingly, first time ever doing these. My tech sucks. LOL) - 185x3x5]
Dips - 30/22/13
MetCon
15-12-9
Pull Ups
65lb DB Swings
Burpees
Time - 5:20
11/26
Squats - 335x5x3
Bench - 315x5x3
Dips - 26/17/14
MetCon
Cann't remember what I did. lol
11/27
Deadlifts - 405x1x1
Pull Ups - 17/14/11
MetCon
"Diane"
21-15-9
225lbs Deadlifts
HSPU (hand stand push ups)
Time - 9:00
*this was dumb after doing deadlifts already. And HSPUs suck ass for anyone my size.
11/29
Squats - 345x5x3
Press - 190x5x3
Pull Ups - 17/14/12
11/30
Cleans - 195x3x5 - Tech still not 100%, but getting better. I may work on this today or Saturday.
Dips - 30/23/14
MetCon
Box Jump/Clapping Push Ups Ladder
10/1
9/2
...
...
2/9
1/10
Basically you do 10 box jumps (24inch box), then 1 clapping push up. Then 9 box jumps and 2 clapping push ups. And so on. Lemme tell you. 10 clapping push ups was a bear. lol
Time - 7:03
I'll do my best to keep up with this. Hopefully I can make gains for a while.
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