I was flipping through my old logbook from 2012 where I was a lot stronger and more able and not injured (I'm in a pretty pissy mood with the strength loss I've had in 2013) and I came across an old template of mine that I want to try out sometime in the future. It won't be anytime soon because I will take a long time to get this strong again but whenever it is that I do I will be attempting this.
The exercises I will be focusing on are:
- Front Squats
- Pistol Squats
- Deadlift variation
- Weighted Pull-ups
- Dumbbell Rows
Day 1 = Deadlifts
Day 2 = Front Squats & Pistol Squats
Day 3 = Deadlift Variation & Weighted Pull-ups
Day 4 = Dumbbell Rows & Pressing/Bodybuilding stuff
There's lots of fun ways to play with this.
Deadlifts: As always, Eric is the boss here so whatever he decides is what will be done.
Front Squats: I am sore the day after heavy Deadlifts so I don't expect to be on top of my game but if I'm feeling particularly sluggish I'll do some Speed Work for 4-6 sets of doubles and then I'll do the heavy stuff.
Pistol Squats: Loose plan of 5 x 5
Deadlift Variation: Choosing between Snatch Grip Deadlifts, Romanian Deadlifts, Rack Deadlifts & Deficit Deadlifts for 3-4 sets
Weighted Pull-ups: 6 week rotation cycle from volume work to intensity stuff
Dumbbell Rows: 5 week rotation plan of 3 weeks of volume and 2 weeks of intensity
I'm just putting this template down here for future reference.
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."