Strength Training Programme

  • John's Gym
    John's Gym 
  • Meals for the week
    Meals for eating at work during the week. 

I train 6 days a week. Alternating workout A and B. The first workout of the week is heavy, the second is light, and the last is medium. Every once in a while,  I back off the weight for an active rest.  I then add weight each week with an aim to progress at the end of each cycle. Light days I focus on form.

Workout A

Front Squats 10 x 10 with the weight going up by 2.5kg each set. Squats are done arse-to-grass.
In between sets I do a single Bent Press with the same weight.

Workout B

Bent Press 6 x 5 with the weight going up by 2.5kg each set on heavy day, every other week I do 10 reps on the last set. Straight sets on light and medium days.

Changes from the previous workout:-

  • Dropped most lifts to free up time. The two remaining lifts are the most important to me.

Comments

kahunabig
kahunabig's picture

Training programme changed today.

I changed because I was losing grip strength, and feeling sleepy all the time. Also I felt that I needed greater front squat strength to help recover from the clean. The effort of recovery was making it harder to focusing on creating a good rack for pressing from. I also want to get better at the One Arm Snatch, and the volume below wasn't enough to perfect the movement.

I think some of the overtraining was due to the hot weather. I don't use chalk, and my hands were getting sweaty whilst doing farmers walks. Instead of doing 10 x 3 @ 110kg I ended up doing 30 x 1 @ 110kg - which is a smeck load of deadlifts for me. And my workouts were taking far too long because of the increased sets.

Workout A Morning

One Arm Power Snatch 5
Good Mornings  50 x 15kg
Press  20 x 20kg
One Arm Press 12 - 8 - 10 - 6
Push Press 6 - 5 - 4 - 6 - 5 - 4
Clean & Press 3 - 3 - 3
Farmers Walks 120m forwards, 120m backwards with progression when walk can be done in one set. this is done in my garage which has a walkable length of 4m
Two Arm Waiter Walks as a drop set with dumbbells. Doing as many reps of the garage with each weight as I can, for up to 80m per set. I do this over a range of ten dumbbells, from heavy to light

Workout A Evening

Walk 40 minutes

Workout B Morning

One Arm Power Snatch 5
Overhead Squats 10 x 20kg - 10 x 25kg - 10 x 30kg - 10 x 35kg - 10 x 40kg
Squats 10 - 12 -6 - 10 - 4
Good Mornings 20 x 30kg
Front Squats 12 - 8 - 10 -6
Good Mornings 20 x 30kg
Power Cleans 5 - 3 - 2 - 5 - 3 - 2

Workout B Evening

Kettlebell Swing (WKC style) 25 x 16kg
Dumbbell Bench Press 10 - 12 - 6 - 10 - 4
Parallel Pullup 5 x Some
Dumbbell Rows 12 - 8 -10 - 6

kahunabig
kahunabig's picture

Hi Sheryl,

Hurrah for conquering lethargy. insomnia, and cramping of the guts! Certainly white sugar can be the Crystalised Devil indeed. It sounds like you've gotten great results from changing from crap food to whole and minimally processed foods. Keep it up!

My food demons are ice cream, chocolate, and weetbix! Eating them makes me tubby, not eating them causes me to get lean. It's that simple. They are demon foods, and Weetbix especially. I love it yet it, bloats me, fills me with gas, and makes me make the bad smell.

The history behind having a sugar rich coffee in the morning is that I lift weights soon after the coffee. I want something in me to break the fast - yet a proper meal would make lifting unpleasant. Recently I've been experimenting with two boiled eggs as well, and I'm considering switching back to a regular coffee as I'm finding the eggs work well. The rest of the sugar in my diet is minimal (despite some of it coming from a jar), and mostly Muscovado sugar which retains much of the micronutrients of the sugar cane. I eat a large dessert spoon of sugar after lifting because it has been proven to replenish glycogen stores in the muscles. This is important as I lift twice a day. It is not not necessary for people who only train once a day - normal eating will do that fine.

The home made muesli sounds yum! I eat porridge. But I love muesli. Good shop bought muesli is so damned expensive (given how much I eat); I think you're onto a winner by making it yourself. Plus you know exactly what is in it.

Paleo diet works. Very well for you, but it's not for me. Porridge and red (or brown when I can't get red) rice are in my diet to spare the fats and proteins for building and repair.

On substitutions, heck yeah. I've been pouring extra virgin olive oil over my food for years! Margarine is the yellow pus from the devil, and butter is better. Maple syrup is, well, maple syrup. Maple flavoured syrup is NOT!.

I too drain my mince. I cook it up in 4 kilo lots, drain it, dry it, add spices, and then freeze it. Then I always have high quality protein to add to other things. Protein powders are just the waste products of the dairy industry, protein from meat and eggs is best!

It sounds like you've been on your own journey towards better health. Good Stuff! :)

kahunabig
kahunabig's picture

Training programme changed today.

Dropped bench press and pullups. Replacing them with Turkish Get Ups. A number of top lifters and coaches suggest that more weight can be put overhead if benchpressing is avoided. This is because tight pecs pull the shoulders forward, which impairs a good bar path, and stability at the top, of overhead lifts. Pullups I dropped to free up time.

I train 6 days a week. Alternating workout A and B. The first workout of the week is light, the second is heavy, and the last is moderate. I change the weight every set, putting the weight up if the reps decrease, and down if they increase. Every 4th week I back off the weight for an active rest. Light days I focus on form.

Workout A Morning

One Arm Snatch 5
Bent Press  2 x 30kg
Press  20 x 20kg
One Arm Press 12 - 8 - 10 - 6
Push Press 6 - 5 - 4 - 3
Clean & Press 3 - 3 - 3
Farmers Walks 3 x (up to 10) this is done in my garage which has a walkable rep length of 8m.
Two Arm Waiter Walks as a drop set with dumbbells. Doing as many reps of the garage with each weight as I can, for up to 80m per set. I do this over a range of five dumbbells, from heavy to light
Bent Press [Some, just learning the movement at the moment]

Workout A Evening

Walk 40 minutes

Workout B Morning

One Arm Snatch 5 - 4 - 3 - 2 - 1
Front Squats 5 - 4 - 3 - 2 - 1
Squats 12 - 10 - 10 - 6 - 4

Workout B Evening

One Arm Power Snatch 5
Bent Press 2 - 2 - 2 - 2 - 2
Dumbbell Bench Press 10 - 12 - 6 - 10 - 4
Parallel Pullup (weighted) 3 - 3 - 3

Notes:-

  • If you see a weight mentioned above it's because that exercise is a warmup/tonic/stretch/patterning movement.
  • All concentric movements are done explosively, eccentric  fast, but under control. There is a dead stop before each concentric movement, and at lockout. The only exception to this is the bottom of Squat Cleans, where I use the stretch reflex to bounce out of the bottom.
  • Rest between sets is 60 seconds + the time it takes to change plates. Exceptions for the One Arm Press where I alternate arms; 3 minutes between Clean & Presses, 2 minutes for Front Squats, Pullups, and One Arm Snatches; and the Two Arm Waiters Walk which is a drop set. I don't consider there to be any magic in 60 seconds - it's just a way to ensure I finish the workout in a reasonable time.
  • Between sets in workout A morning I do 'Shoulder Dislocation' stretches. Between bench press sets I do squat groin stretches. Between pullups I do lat stretches.
  • Squats are arse to the ground, hamstrings touching calves.
  • There are no isolation exercises, but there are eccentric bicep curls when lowering the dumbbells fom the shoulder.
  • All One Arm sets start with a Power Clean from the floor and Push Press with a Squat Clean. Waiter Walks a Clean from the Hang and a Push Press to overhead, or a Hang Snatch.
  • I eat 6 times a day, I have four meals at work of mince, red rice,  mixed frozen vegies, olive oil, sweet chilli sauce and tomato paste (concentrated tomatoes - not tomato sauce or ketchup!). At home I usually have porridge with brown sugar, frozen berries, and two boiled eggs for brekkie and supper. I also have a dessert spoonful of brown (Muscovado) sugar after each workout. Sometimes I snack on peanut butter. On workout mornings I'll have one egg and an 8 sugar coffee before the workout, and the other egg after with the porridge.
  • I aim to complete reps. I believe it is better to do an extra set than to fail by trying to squeeze out one more rep.
  • If I run out of time to do the carries in the morning I do them in the evening.
  • When I have time I soak in a bath. Once the lifting is over it's good to relax and let the body repair and build.
  • Sleep! Some is good, more is better.

Changes from the previous workout:-

  • More One Arm Snatches
    Because they are fun! And they groove the explosive triple extension needed for cleaning - whilst being quick to recover from
  • Dropped the Power Cleans in favour of the One Arm Snatch
    To make the workouts easier to recover from
  • Front squats put before back squats, and dropped the reps
    This is to focus more on strength. So that I have more energy after recovering from the clean, for pressing.
  • Reduced the volume of carries
    They were taking up to much time. I was also getting sleepy and losing grip strength from the volume.
  • Adding weight to pullups and doing fewer reps
    I've never made lasting progress on pullups/chins... I'm giving heavy weights and low reps a go as an experiment
  • I've stopped doing Good Mornings before my squats; because I don't have enough time to do them.
  • I've dropped DB rows because my form was bad... I'd cheat by twisting my spine. I thought about Barbell rows, but they are prone to cheating as well. The whole point of them was to work my upper back. The poor form meant they weren't, and I feel that my other exercises were providing my progress.
kahunabig
kahunabig's picture

Changed routine about a year ago. I was doing:-

I train 6 days a week. Alternating workout A and B. The first workout of the week is heavy, the second is light, and the last is moderate. I change the weight every set, putting the weight up if the reps decrease, and down if they increase. Every once in a while,  I back off the weight for an active rest.  I then add weight each week with an aim to progress at the end of each cycle. Light days I focus on form.

Workout A Morning

One Arm Snatch 5 x 30kg
Bent Press  2 x 40kg
Squat 10 x 40kg
One Arm Press 12 - 8 - 10 - 6
Push Press 5 - 5 - 5 - 5
Clean & Press 3 - 3 - 3
Farmers Walks 3 x (up to 10) this is done in my garage which has a walkable rep length of 8m.
Two Arm Waiter Walks as a drop set with dumbbells. Doing as many reps of the garage with each weight as I can, for up to 80m per set. I do this over a range of five dumbbells, from heavy to light

Workout A Evening

Walk 40 minutes

Workout B Morning

One Arm Snatch 5 - 4 - 3 - 2 - 1
Front Squats 12 - 10 - 10 - 8 - 6
Squats 12 - 10 - 10 - 8 - 6

Workout B Evening

Monday Bent Press up to 30
Wednesday Bent Press + Get Up Medley  up to 15
Friday Two Hand Anyhow + Get Up Medley  up to 15

Notes:-

  • If you see a weight mentioned above it's because that exercise is a warmup/tonic/stretch/patterning movement.
  • All concentric movements are done explosively, eccentric fast, but under control. There is a dead stop before each concentric movement, and at lockout. The only exception to this is the bottom of Squat Cleans, where I use the stretch reflex to bounce out of the bottom (not doing these at the moment).
  • Rest between sets is 60 seconds + the time it takes to change plates. Exceptions for the One Arm Press where I alternate arms; 3 minutes between Clean & Presses, 2 minutes for One Arm Snatches;  I don't consider there to be any magic in 60 seconds - it's just a way to ensure I finish the workout in a reasonable time.
  • Squats are arse to the ground, hamstrings touching calves.
  • There are no isolation exercises, but there are eccentric bicep curls when lowering the dumbbells fom the shoulder.
  • All One Arm, Push Press, and Press sets start with a Power Clean from the floor.
  • I eat 6 times a day, I have four meals at work of mince, red rice,  mixed frozen vegies, olive oil, sweet chilli sauce and tomato paste (concentrated tomatoes - not tomato sauce or ketchup!). At home I usually have porridge with brown sugar, frozen berries, and two boiled eggs for brekkie and supper. I also have a dessert spoonful of brown (Muscovado) sugar after each workout. Sometimes I snack on peanut butter. On workout mornings I'll have two boiled eggs and a 3 sugar coffee before the workout, and three eggs after with the porridge.
  • I aim to complete reps. I believe it is better to do an extra set than to fail by trying to squeeze out one more rep.
  • If I run out of time to do the carries in the morning I do them in the evening.
  • When I have time I soak in a bath. Once the lifting is over it's good to relax and let the body repair and build.
  • Sleep! Some is good, more is better.

Changes from the previous workout:-

  • Dropped benchpress.
    No more moobs! Benchpress interferes with putting weights over head because tight pectoral muscles pull the shoulders forwards. This leads to a poor bar path, and poor lockout position.
  • Dropped pullups
    Due to lack of time.

 

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