My new workout.
All last week I’d been puzzling over what to do for my new routine. I am going to keep doing Ye Ole 5/3/1 program as it’s brilliant. Crucially it’s also highly adaptable as it is only 3 sets out of your workout. What you do for the rest session is up to you.
Over the last few days I’ve been re-organising this here blog which has resulted in having to re-read all my old posts. Several things have been made clear to me; first I talk a load of rubbish and second it seems that I have been promising to begin dieting and stepping up my conditioning for quite some time now. It is time to make good my idle boasts and hollow threats and actually start doing what I said I was going to do.
- my goal is to strip some body fat while holding on to as much muscle as possible.
- this herculean task is to take 12 weeks
- I’m going to do weight sessions 4 times per week plus 2 dedicated cardio sessions
- I’m going to bag the junk food and a lot of the complex carbohydrates
- my gym sessions will include complexes, loaded carries and sprints
- the workout will start with 5/3/1
- I’m going to change my main lifts to partial seated press/rack pulls/board press and box squats
- I’ll do 3 weeks hard training and 1 week de-load
This is what I did today:
Seated partial overhead press – 1 rep max testing, I worked up from 60kg to 110kg which I was really pleased with.
Random shoulder isolation work – 3 circuits of 10 reps front/lateral/rotation press
Bicep curl – 3 x 10
Preacher curl – 3 x 10
Bear complex – 3 sets 3 reps with 40kg – this was pretty easy but the plan is to add weight and reps each time I do it.
Loaded carries – used 16kg kettlebells and did ‘there and back’ to either the 20 or 30mph road sign out the front of the gym. The first medley was – waiter’s carry, suitcase carry and rack carry all done with a single kettlebell. The second medley was – cross carry, farmers walk, rack carry and waiter’s carry performed with 2 kettlebells.
All in all a good start to a new program. More tomorrow.