Year Periodization Journal

[trainerty]

New regiment is pretty small because of the heavy load from life. Little sleep depraved these days. Nutrition is hanging strong though. Training twice a week. I'm mixing maximal training with maintenance:

Tuesday:
1. Squat Thrust DB noweightx10, 15lbeax10
s.s.
2. DB lateral Lunge touchdown 20lbeax10, 25lbeax8
30 sec break

BB Deads 225x5,275x4,315x3,325x2,345x1


Thursday:
Sprints
150ydx2
1min rest
50ydx1
20sec rest
30ydx1

15 min walking my dog (rather getting dragged around)

TGIF

[pierini]

Something is better than nothing.

[trainerty]

Hello

I've been a busy guy. Just getting back to posting my training. Crits and comments always welcomed. Everytime you look at my thread and don't crit or comment a cute lil' baby kitten dies.

I'm looking to put on mass, gain strength and rehab injuries. Specific goal this year is joining the 400lb deadlift club virtually rawlifitng....maybe straps and chalk.

1st phase here is to work with my time issues and get my asymmetries up to par.

Day1 Week1

Morning: Helping someone out and ended up running out of time for my training

Quick drop sets

1. BB bench from 285lb
set1 285x1,265x1,245x2,225x3

1a. DB bench press from 200lb
set1 200x1,180x1,160x2

s.s.

2. BB Bentover Rows from 205lb
set1 245x0,225x1,205x1,185x3

2a. DB Bentover Rows from 160lb
set1 160x2,150x3,140x3



afternoon training:

1/4 mile hike and warmup drills
5x80 yard uphill sprints

[trainerty]

Working on mobility and asymmetries:

Hybrid Yoga 15min

Circuit:
1. 1Leg Jump 2leg land
set1 x10
set2 x12
2. Handstands with partial presses
set1 x1
set2 x3
3. Plank to leg lift to scorpion
set1 x8
set2 x6
4. Squat to torso rotation (heels elevated)
set1 x8
set2 x6
5. Plank Knee Tuck to Leg Lift to Leg Curl
set1 x4
set2 x4
6. Inchworms arms than feet
set1 x2
set2 x2

[trainerty]

Left hand strength my be salvageable or not. See what I can do about it.
10min warmup
BB Deads
275x2
s.s.
DB Left Arm Dead
100x3
BB Deads
315x1 -under over hand grip - felt heavier than it should have and the bar was twisting into my right side
DB Left Arm Dead
100x3
BB Deads
325x1 - same problem
DB Left Arm Dead
100x3
BB Deads
335x1 - same problem
DB Left arm dead to swing
100x3

*dont think left hand grip is an easy cleanup.... the twisting problem actually stems from doing the 1arm deads

afternoon

DB Turk Getups
25lb x 2 each side
did this more as a test to see where I was....right side is definitely weaker during standing portion.

[trainerty]

Technical Training for deads. After yesterdays performance I need to find the weak point in the lift and just clean it up. Use approx. 50% my max RM (375lb)

Deadlift drills - 5x185lbx3
Toe Touch to Squat touchdown to torso rotation to Overhead squat with heels raised - 5x3
Hybrid Yoga and a few dynamic drills

[trainerty]

Well ended up drinking with good friends the night before and was in no condition to train in the morning. I did do some mid speed sprints during one of my interval trail running classes.

[trainerty]

Needed some changes to fit the training in may short training window. First thing was a rest break crunch. I simply don't rest. Unless you count changing out the weights.

Took forever to get warmed up to the point I was confident to lift the needed weight. Left shoulder and the left area around iliac were in dull pain. 20 min ****ing warm up (sigh)....finally ready to lift:

BB bench
set1 285x1,265x1,245x1,225x3 - numbers dropped....I was a little shy of challenging left shoulder
set2 265x1,245x2,225x3,205x3
set3 265x1,245x2,225x3,205x3
s.s.
BB Bentover Rows from 205lb
set1 245x0,225x1,205x1,185x3
set2 225x1,205x2,185x3,165x4
set3 225x2,205x2,185x3,165x4

[trainerty]

Hybrid Yoga 15min
Late arrival to the gym
Warmup 10min - deadlifting with hook grip

Deadlift prone grip try to peak at 345lb
singles - hook grip 295x1 - under over grip - 345x1 - hook - 275x0
s.s.

Planks to knee tuck leg lift and leg curl
2x4

afternoon:
interval trail run
capoiera drills

[bodyshop20]

Hi Trinity, I see you have rekindled an old blogg, Looking good from this side of the fence so far.
Hang in there and achieve, Dont do bad or ill slate you and a kitten will die lol

[bodyshop20]

Trinity how did you put link for facebook on yr posts ? we are all looking to go this on DF
Also the standing on giants thing, great saying from my fore father Sir issac Newton, Im directly linked to him

[trainerty]

Originally Posted by bodyshop20

Hi Trinity, I see you have rekindled an old blogg, Looking good from this side of the fence so far.
Hang in there and achieve, Dont do bad or ill slate you and a kitten will die lol

Trinity like the chic in Matrix
Yes kittens dying is not good.

Originally Posted by bodyshop20

Trinity how did you put link for facebook on yr posts ? we are all looking to go this on DF
Also the standing on giants thing, great saying from my fore father Sir issac Newton, Im directly linked to him

I used the signature editing option in Usercp. That's pretty cool you are a decedent. Small world.

[LINDA]

Yes - save a kitten on my behalf too!

Nice too see someone else getting back to DF journaling.

Are you following a weekly or monthy plan for workout design? I see strength work, yoga and skill/technique training. Is that right?

[trainerty]

Hey Linda-

Nice to be back. My program varies throughout its phases. I plot it out for a year. I just came out of a maintenance type phase that lasted about 6 weeks and now I am in more of a hypertrophy phase. I think I'll give this phase a full eight weeks before switching into a max strength dominant phase.

You are right in what you see. Yoga ala ty for warmup and recovery, tech training for deadlifitng correctly and strength for mass and strength.

I went through a year of training before this and now can customize it and change it up as needed.

[trainerty]

Skipped yesterday

Hybrid Yoga
No Warm up besides that

Triset - but really focused on getting 10 sets of chinups in ...no rest break for the most part ... did help out some folks as i was training though....so I guess I did have rest breaks.
1. Chinups x6,x6,x6,x4,x2,x3,x3,x4,x4,x4
2. Inverted Planks with Knee tucks 4x4
3. 1 Arm 1Leg DB Deads 4x100lbx6

afternoon
Left lateral anterior portion of the knee and left medial posterior portion of the ankle.... felt funky. So I hiked 1 miles of trails and did some Capoiera drills on a helipad until a helicopter interrupted me.... go figure.