Today I'm starting an experiment for the next 12 weeks (ending Sunday February 9th). I'll be reducing my training days to three per week and doing some different things with my diet. My training days will be all strength, no conditioning, and they will be full body workouts. I'm hoping to keep them to about an hour so I will be playing with warm up schemes to help reduce time. Today went about 80 minutes.
Power Snatch (5x2):
- Muscle Snatch/Power Snatch Warm Up: 95x3/3, 135x2/2, 185x0/2, 225x0/0
- Work Sets: 5x2 @ 173 (Go up to 175 next week, then 2.5 every subsequent week)
Back Squat (5/3/1 week of 3's):
- Warm Ups: 165x5, 205x5, 250x3
- Work Sets: 290x3, 330x3, 375x5- These felt strong. I would have gone for one more if I had a spotter or had I set up inside the power rack with the spotting arms.
Bench Press (5/3/1 week of 3's):
- Warm Ups: 115x5, 145x5, 175x3
- Work Sets: 205x3, 235x3, 265x6- My left shoulder was still feeling a little tight and sore from the work I did last week so I stopped there.
Weighted Chin Ups (Work up to a heavy triple):
- 0x3, 10x3, 20x3, 30x3, 40x3, 50x3- This is a good starting point for hopefully some long term progress. I'll be cycling between 5's, 3's, and 1's wight these.
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