Monday 6/23/08 – sqwattin’ and other stuff…
did some joint mobility and holosync this morning…
700pm
mobility
1. squat – 95×5, 135×5, 185×5, 205×5, 225×5
2a. front squat – 3×5
2b. ghr – 3×7
3a. chin ups – 3×6
3b. ball sit ups – 3×12
4. long cycle w/16kg – 24/3:00
5. sled dragging – 3 trips forward, 3 trips backward
My legs are shot. I’m switching to a 3x/week power-building type of program (M-squat, W-bench, F-deadlift) and will follow a Jim Wendler-inspired 5/3/1 approach and rotate my squat/bench/deadlift exercises over a 4-week training cycle. Something along the lines of – Cycle 1 – squat, bench, deadlift. Cycle 2 – box squat, floor press, deadlift off plates. Cycle 3 – ssb box squat, 2-board bench press, pin-pull. etc. Sets and reps will be 3×5 in week 1, 3×3 in week 2, 3×5,3,1 in week 3 then a 3×5 deload in week 4 before moving on to a new cycle. Kettlebell work will be focused on 2-arm long cycle on strength training days (3 days) and 1-arm long cycle on martial arts/extra workout days (2-3 days). Cleaning up the diet as well – time to get some striated glutes….:(
Scott's Training 
June 23, 2008 at 9:00 pm
Striated Glutes…:(
I figured you’d pickup wendler’s 3 day program with the cover ripping off the black flag logo and his salutation of “on my way to the cage”
June 23, 2008 at 9:07 pm
Yeah. It’s actually a great manual. Lots of good templates in there. Plus his writing style is always entertaining – and yeah, I did the Black Flag bars on the cover! It’s sitting on my bookshelf in the gym, take a look at it on Wed. The westside book is in there too.