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:
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:
Clean & Press–220
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
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
Snatch 5×65, 4×85, 1×105, 5x1x125
Mobility: Squat / Saddle / Piriformis
Walk 2.95 Miles
Wednesday July 1, 2020
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
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
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