Training Log: Kaizen June 29-July 5, 2020

Back in December, I sat down and worked out a plan for getting back in shape. That plan was pretty basic. Do a barbell movement daily, add an accessory movement, walk (alot), and mix in bodyweight movements for a bit of conditioning/hole filling.

This was done daily. I kept it simple, because I wanted to build positive habits, that little bit of endorphin release as I checked off daily habits I knew would pay off in the long run. I could tell the weight loss was going well. I’m down 30 pounds since last fall. I’m down a few inches off the ol’ gut.

What I wasn’t quite sure about was my strength gains. The old saying was you can’t serve two masters at the same time–lose weight and gain strength–unless you are a newbie. I wasn’t a newbie, but I was seriously detrained. It had been a few years since I was serious about my health. Six months into my plan, I was wanting to switch things ups a little bit, take advantage of working in the room across from my gym and do some more powerlifting-centric programming. Basically, I was ready to lift heavy shit again.

So, I used this week to retest my maxes on the six barbell movements that made up the core of my last six months.

My maxes in November were:
Squat–320
Bench–215
Deadlift–320
Press–155
Clean–150
Snatch–125
Total–1285.
Bodyweight–267.8
Weezel Score–4.798

Weezel Score

In addition to tracking absolute power with the totals from the lifts above, I also like to have metrics for absolute power. My favorites are things like pull-ups, vertical jump and 40-yard dash. But…I can do almost a full pull-up, I have not retested my vertical yet, and the 40 requires help with timing. So, I also like to track a simple coefficient, my six-lift total divided by body weight. It’s not rocket surgery. Nor is it a super-effective inter-athlete measure. But, it is a super simple way to measure progress. If that number is increasing, I’m okay with it, whether it was from strength gains or lower body weight. This coefficient is nothing new, but I don’t know if anyone actually does all six and calculates this week, so without doing any actual research, meet the Weezel Score.

Well, let’s just say I was happy this week.

My maxes in July were:
Squat–435
Bench–285
Deadlift–475
Press–200
Clean & Press–220
Snatch–165
Total–1780
Powerlifting Total–1195
Bodyweight–247
Weezel Score–7.206

So yeah, I added almost 500 pounds to my total at 20 pounds less bodyweight. Hell, yes. Moving along that Shit to Suck to Good to Great spectrum. Just. Keep. Moving. Right.

So, with all this in mind. I am switching up my programming starting this week. Less frequent, more intense workouts. Instead of a single movement every day of the week, there will be 3-4 workouts per week now, with some jogging and AirDyne bike work on the off days. I will still be walking three miles a day with my walking buddy.

The workouts will be a bit old school, as I roll through some of the routines in Anthony Ditillo’s Development of Muscular Bulk and Power. Are they the smartest program? Maybe not. But do they look fun for a guy like me? Yep. The best program you can do is the one you are willing to do consistently. So, let’s roll.

Monday, June 29, 2020

Jog .13 Miles

StrongHer Warmup

Press 5×45, 4×95, 3×115, 2×135, 5×155, 5×160, 5×165

DB Front Raises 3x10x20s

Mobility: TGun Knees / BSquat / Saddle / Voodoo Band R Knee

2 Reverse Lunges

4x 2 Ab wheels-Pullup-Dip

2 Glute-Ham Raises

Walk 3.16 Miles

Tuesday, June 30, 2020

StrongHer Warmup

Snatch 5×65, 4×85, 1×105, 5x1x125

Mobility: Squat / Saddle / Piriformis

Walk 2.95 Miles

Wednesday July 1, 2020

Mobility: BSquat

StrongHer

Squat 10×45, 5×135, 3×225, 1×275, 1×315, 1×365, 1×405, 1×435

Bench 10×45, 5×135, 3×185, 1×225, 1×255, 1×275, 1×285

Walk 3.77 miles

Thursday, July 2, 2020

StrongHer

Deadlifts 5×135, 3×225, 2×315, 1×365, 1×405, 1×455, 1×475

Press 10×45, 5×95, 2×135, 1×155, 1×175, 1×185, 1×200

Walk: 3.27 Miles

Friday, July 3, 2020

StrongHer

Snatch 5×65, 3×95, 1×115, 1×135, 1×55, 1×165

Clean & Push Press 1×165, 1×185, 1×200, 1×210, 1×220

Walk 2.82 Miles

Saturday, July 4, 2020

BB Shrugs 5×45, 5×95, 5×135, 3×185, 2×215

BB Rows 5×95, 3×135, 2×155, 1×175

Walk .9 Miles

Sunday, July 5, 2020

Walk 3.59 Miles

Jog .14 Miles

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