Since the TBT ( “total body training”) thing I’ve been noodling with for the first/last few weeks since I was cleared to lift is insufficiently structured to work for me; I’m getting my form back, but not making any kind of coherent progress. So, with that in mind, I’m poring through my training logs and previous programs to figure out what to hitch my wagon to.
Regain strength and size without undue risk of re-injuring my repaired shoulder. Improve conditioning.
My own push/pull/stand act (whether that’s my 15/9/3+ thing or a more TBT-style 3×20/15/8 rep system)
5/3/1’s “Boring But Big” variant
Starting Strength / Stronglifts / similar 5×5
Smolov-style single-lift focus (probably squats, with a beginning 1RM of 335 to play it safe)
Suggestions from the readership are welcomed, with greater consideration given to documented, first-hand performance improvement by the advocate.
Objects in selfie may not be as buff as they apppear.
Since I am perennially a man without a hat, I can make that joke in conjunction with taking delivery of my new EFTS safety squat bar.
Did some empty bar reps in the living room to get a feel for it after I attached the handles. I think it’ll work out well.
Now, if I can dispel the tightness, soreness, and swelling from my right ankle/calf/knee so I can try and squat heavy to explore my approximate 1RM tomorrow, that would be lovely. I’ll be thrilled with 405#, and not dissatisfied with anything over 365. Deadlifts are similarly mentally anticipated to have lost about 10% from my PR last year, so 455#+ is really what I’m looking for with a conventional pull.
Benching was a surprisingly non-deprecated 245# (only lost 20# off my PR despite the months and months of injured discomfort and bullshit) and my overhead press was a nearly complete shock – a 15# PR of 180# (I was really hoping for a 1xBW rep @ 190#, but 185# wasn’t getting up more than halfway).
Currently crafting a new lifting routine. The two naming candidates are “BSOD” and “666.” Number of surprised people: 0.
As previously noted, fucking off time is over. My plan right now is to go to six days a week, three lifts a day. This is informed by an amalgamation and distillation of my own experience (independently, as well as my tenure under Josh Bryant’s guidance) combined with a recent exposure to and curiosity about the so-called “Bulgarian” school, tempered by a cursory review of Jason Ferruggia’s program.
Yes, it’s the first of the month/year/thing, and I actually woke the fuck up and busted out the tape measure. Timeliness and shit, not to mention taking full advantage of all the resolutionist momentum that everyone else in the world is going to be bandwagoning the living fuck out of.
So, hey, here’s the state of the meat at the dawn of 2012, going into a de-load week before testing my maxes and moving into the next phase of things.
And, if you’re good, there will be Yet Another Phone Shot (YAPS) to go with each of these updates moving forward. Nothing spectacular, just me, standing around in my office wearing a pair of shorts. No lighting tricks, no flexing, nada. Those conditions are not the case in the photo at left; that’s racking 165 after doing some head-supported rows with the flattering (but very fucking hot) halogen in my garage overhead.
Some things are easy to gauge — strength and endurance and weight — because we have the tools at our disposal to measure them. Other things are trickier — sleep quality, or various nutritional balances — but still within the realm of doable for someone who is attentive and attuned to how their body works. But for some things, there’s no real substitute for professional diagnostics and evaluation.
And this brings us to today’s subject, which is going to come as something of a surprise to most readers.
Your not so humble scribe has what has somewhat coyly become known as “Low T.”