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).
So, I did one of those mud runs (Mudzilla) over the weekend. This was me, trying like hell to remain upright and photogenic, after finishing. I am not fast. I am, in fact, embarassingly slow by my standards… but at least I was as fast as everyone else from my office who participated.
Yes, I have a large grease pencil X on my forehead, because… what are you, new?