After several weeks of admittedly "drifting" as far as any truly organized strength program was concerned, I am back on board.
I am going to do a 2 month cycle of Wendler's 5-3-1 program which always seems to work well for me and is good for progress for 2-3 months at least.
The "core" lifts will be the Zercher squat, sumo deadlift, incline bench and power clean. We will re-test in 2 months.
Warmup: Indian clubs, neck mobs, ankle mobs, quad rocks, lower body rolling, Cross crawls, scap retractions, 1/2 kneeling hip flexor stretch, Figure 4 stretch
Workout: Zercher squat-1 x 5 @ 85, 100, 125, 1 x 7 @ 135;
Skier KB swings- 4 x 12 @ 45 lbs. supersetted w/Face pulls 3 x 12 @ 60 lbs.
Tri-set: Landmine anti-rotational 1 leg RDLs 3 x 6 @ 55; Decline 1 arm Med ball pushup-3 x 20; Hanging leg raises-3 x 8
Fat Gripz Chins-3 x 10
Comments: Good start to the new program; core lift today was the Zercher squat. Limiting factor always seems to be comfort for the elbows.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
No comments:
Post a Comment