Programming, Training

First Week of New Program/ Feb 20-26

Behind on Training Logs, so here’s a update for the week of February 20-26. This was my first week attempting to develop my own training program. Week 2 felt much better after some fine-tuning, and I’m looking forward to starting Week 3 tomorrow.

Mon Feb 20

  • Seated Barbell Military Press
    • 60 kg x 5 (3)
    • 65 kg x 5 (2)
  • Z Press
    • 50 kg x 4
    • 40 kg x 8 (2)
  • Superset Hammer Curls/EZ Bar French Press
  • Face Pulls
    • 20 x 3
  • Shoulder Flys
    • 12 kg x 12 (3)

Tue Feb 21

  • Front Squat
    • 40 kg x 5
    • 60 kg x 3
    • 80 kg x 3
    • 85 kg x 3 (3)
  • High Bar Back Squat
    • 90 kg x 8
    • 80 kg x 8
    • 60 kg x 8
  • Split Leg Squats
    • BW x 10
  • Superset Ab Roller Crunches/Hip Thrusters
    • 10/20 x 3
  • Back Crunches
    • 15 x 3

Struggling with squat depth, and I’ve started filming my lifts in order to police my form a little more rigorously. I have been stretching every night to try and open up my hip flexibility, and it is helping. Slowly but surely.

Thu Feb 23

  • Incline Bench
    • 40 kg x 5
    • 60 kg x 5
    • 70 kg x 8 (5)
  • Inverted Rows
    • 12 x 3
  • Lat Pulldowns
    • 15 x 3
  • Superset Hammer Curls/Tricep Ext.
    • 15/15 x 2
  • Plank 1 min x 2

Sat Feb 25

  • Farmers Walk (weight per hand, 25 m course, 2 lengths)
    • 57.5 kg x 2
    • 67.5 kg x 2
    • 77.5 x 2
      • dropset: 57.5 kg x 2
  • Farmers Pickups
    • 87.5 kg
    • 87.5 kg + 10 second hold
  • Log Press (32.5 kg log)
    • 52.5 kg x 3 (2)
    • 62.5 kg x 2
    • 72.5 kg x 1
    • 82.5 kg x 1
    • 72.5 kg x 1 (3)
  • Floor Press
    • 50 kg x 10
    • 80 kg x 5

Weighed in at 110 kg for my event day, which is a little more than I’d like to be. So I am focusing on incorporating more cardio into my active recovery, as well as increasing the intensity and volume of my training session. But besides being a little heavier, everything is feeling good.

Sat Feb 26

  • Conventional Deadlift (15 kg light bar)
    • 65 kg x5
    • 115 kg x 3 (5)
    • 120 kg x 1 (5)
  • Snatch Grip
    • 95 kg x 3 (4)
  • Stiff Leg
    • 65 kg x 5 (2)

Meant to do my deadlifts after I finished with Event training, but I was absolutely gassed, so I went back and did them the day after.

Programming, Training, Update

New Training Program in Development

I sat down over the weekend after a long period of thought and wrote out a rough first draft of my new training routine. It’s a little ambitious, and I’m currently testing it to see how well-balanced and functional it is.

The program is based on a three week rotation, with two cycles of the heavier Week A, followed by one of the lighter, more hypertrophy and bodyweight-focused Week B. Due to the circumstances surrounding my access to training facilities, the program is based around basic gym equipment for general strength-building, with an event session to be rotated in every three weeks. This is not going to be an effective program for developing strongman techniques and event conditioning, but it is suited to my current needs.

Today is Day 2, Week A. Day 1 was a overall quite good, but requires some changes.

For anyone interested, once I have finished a three-week rotation and spent time editing and refining the program, I’ll be looking for people willing to help me test it. If you might be interested in testing my developmental program, or have any questions about training, please leave a comment below, message me on IG, or shoot me an email.

More to come.

Cheers,

The Bear.