Saturday, June 26, 2010

Traveling/New Program

I've had a really busy month. Graduated from college, traveled to Dallas, Houston and NYC. For some reason everyone I know has decided to get married this summer so I'm hitting up a lot of wedding as well which really equals out to free BBQ and beer. Luckily I have had the opportunity keep lifting as I traveled. The free week gym memberships is a life saver when there is no other option. Globo-Gyms UNITE!! Anyways, I'm really glad to be back in my gym where the only person criticizing me is my own damn thoughts; instead of the guy doing cable cross overs while flexing in the mirror to see his "swol" while Brittany Spears is playing throughout the gym...... including the bathrooms. Glad that headache is done with!! Alright!! Back to death metal and defeating gravity.

New Program time!! Rest is awesome and I've neglected to tackle the idea because I really didn't know how to approach it or how often. Thanks to Tim Favreau at Hybridfitness.blogspot.com taking a rest week once every 3-4 weeks is needed if you are lifting 3-4 times a week. So, once a month take a week off to recover. I am going to incorporate this with a program I made myself and see how I like it and how it progresses my lifts.

After each month take an active week off using 50% of what your work weight would be or enjoy an activity that you have neglected because you are lifting. Example: Biking, swimming, skateboarding, surfing, rock climbing, etc.

MONTH 1:

Mon:
Squat 5 reps 3 sets
then
Conditioning of Choice (COC)

Tue:
Power Cleans 5X3
then
COC

Wen:
OFF

Thur:
Press 5X3
then
COC

Fri:
Deadlift 5X3


MONTH 2:

Mon:
Squat 3 reps 5 sets
then
COC

Tue:
Power Clean 3X5
then
COC

Wen:
OFF

Thur:
Press 3X5
then
COC

Fri:
Deadlift 3X5

MONTH 3:

Mon:
Squat 2X8
then
COC

Tue:
Power Clean 1X5
then
COC

Wen:
OFF

Thur:
Press 2X8
then
COC

Fri:
Deadlift 1X5

This guys is awesome!! Just listen to his grunts!!