What’s New With My Training Program 11/3/16
It’s crazy to think that 4-weeks has gone by already! I guess when you’re not on a ridiculously long program (say 21-weeks – I don’t know who would do that!), the programs seem to come and go a little quicker.
To recap, here’s what I focused on for the past 4-weeks:
- PlanStrong Deadlift
- Fighter Pull-up’s
- and Moving Target w/double bells
A lot of people had asked whether I still had a goal to reach Sinister status in Simple and Sinister. The answer to that question was and is “yes.” I simply needed a mental break, something to change it up after doing so much of the same thing for 5-months.
Deadlifts were the primary focus of this program with pull-ups coming in a close second. Ever since using the PlanStrong method of programming my deadlifts have continued to improved week-by-week. Here’s a clip of me pulling 407, which should be 97% of my 1RM. I say should because it’s likely not considering how quickly the bar came up. Overall I’m really happy with the progress I’ve made since attending PlanStrong.
I adopted the fighter pull-up plan late into my TSC training – just 3 weeks prior to the event. It boosted my pull-ups from 12-17, obviously I was thrilled with that. What I loved most though was how simple it was to train. The idea was to essentiall continue to build a rep to the ladder each training session. For example if day 1 was 6,5,4,3,2, then day 2 would be 6,5,4,3,3, and so on and so forth.
I used two different bells, a 16kg and a 12kg. I started with lower reps with the 16kg and higher with the 12kg. My last day of the 12kg was 8,7,6,5,4. I’ll finish the week off and test my weight RM, as I want to chase heavier loads. I’m thinking I’ll start back down at 4,3,2,1,1 and build from there. Should be interesting!
Throwing some moving target practice was my way of still training with bells but in a different capacity. I also love pressing so it felt good to work with that again. I alternated between two and three days a week and between 24kg and 32kg bells. I’d use reps of 1-2-3 with the 32kg, and choose between 2-3-5-, 3-5-7, or 5-7-9 with the 24kg’s. This was a great program to use temporarily, but now I’ve got the itch to do swings and getups again – just what I wanted to have happen!
Simple and sinister
To officially pass the standards of Sinister status in Pavel’s book Simple and Sinister, you need to do 100 swings with the beast (48kg) in 5 minutes, take 1 minute rest, then finish 10 getups in 10-minutes. Needless to say there’s a conditioning aspect involved.
One of the many things I loved about my SFG Level 1 prep program was the heavy OTM swings performed early in the week. Over the course of 8-weeks we went from 10 swings every minute on the minute to 20 in the final week. It wasn’t that bad, until you hit numbers of 17,19,20 (I think that’s how it went). I loved these for 2 reasons:
- It was a very effective and efficient method of training cardio and preparing for events such as a snatch test
- I also saw a noticeable “pep in my step” from ripping into the swing as much as I could
You can’t rip into 1-handed swings quite as hard as you can two handed. Knowing that I’ll need to have my conditioning level up to par in order to attain Sinister status I’m going to include these in my program for the next 4-8 weeks. I’ll use the beast and work up to 20 swings OTM in 10-minutes – that should be fun..
I’ve already made another PlanStrong program for the next 4 weeks, so I’ll be using that. As I said I’ll likely use a heavier weight for my pull-ups and cut the volume down significantly. While I was able to perform ladders of 7,6,6,5,4 with the 12kg, and 6,5,5,4,3 with the 16kg, the volume was started to catch up to me this past week. Simple and Sinister won’t be the primary focus this next 4-week block, but it will be added to the mix. I’m likely looking at:
- Deadlifts (2-3 days a week depending on total lifts for the week)
- Fighter Pull-ups (total of 5 days a week – usually 3 on, 1 off, 2 on, 1 off)
- Simple and Sinister (1 day a week)
- Heavy 2H OTM Swings (starting at 10 and working up to 20 OTM)