Back from the dead

Posted: April 23, 2013 in Uncategorized

I haven’t updated this blog for a long time, after taking some time off of olympic lifting due to injuries, then finally getting shoulder surgery in early December to repair a torn labrum.  I’m finally feeling decent again, and am starting to ease back into lifting.  I’ll be staying away from the quick lifts for a while, and instead focus on the power lifts, with the goal of slowly re-building upper body strength and stability while getting as strong as a can on squats and deadlifts.

I’ve been squatting, and to a lesser extent deadlifting, for several weeks now, and am just now starting to ease back into upper body work.  I’ve been building up squats by doing them every day for ~2 sets of 5 (after warming up).  Now, I plan to use the following template, which is based on the basic CrossFit Football template, and the very similar Strength and Conditioning template from 70’s Big, with some modifications influenced by the Greyskull LP program (more frequent upper body work + push-ups/band-rows throughout the day) and a modified rep schemes suggested by Dan John (a 2-3-5 or 2-3-5-10 ladder):

Monday:

  • Squat 2-3-5-2-3 (add 5 lb from previous workout)
  • Press (2-3-5-10)x2 (add 2.5 lb from previous workout)
  • Body Weight Rows (2-3-5-10)x2 (alternate with press, with no need for additional rest between sets)
  • Sprints (3×400 on the treadmill, work in other variations totalling ~10 min)

Tuesday:

  • Incline Bench (2-3-5-10)x2 (add 2.5 or 5 lb from previous workout, try to maintain 4:5 ratio of press to incline bench)
  • Body Weight Rows (2-3-5-10)x2 (alternate with press, with no need for additional rest between sets)
  • Deadlift 1×5 (work up to one heavy set, adding 5 or 10 lb from previous workout, trying to achieve/maintain ~4:5 ratio of back squat to deadlift)
  • Barbell Waiter’s Walk (work up to half-mile, then progress weight)

Thursday:

  • Squat 2-3-5-2-3 (add 5 lb from previous workout)
  • Press (2-3-5-10)x2 (add 2.5 lb from previous workout)
  • Body Weight Rows (2-3-5-10)x2 (alternate with press, with no need for additional rest between sets)
  • Sprints (3×400 on the treadmill, work in other variations totalling ~10 min)

Friday:

  • Incline Bench (2-3-5-10)x2 (add 2.5 or 5 lb from previous workout, try to maintain 4:5 ratio of press to incline bench)
  • Body Weight Rows (2-3-5-10)x2 (alternate with press, with no need for additional rest between sets)
  • Deadlift 1×5 (work up to one heavy set, adding 5 or 10 lb from previous workout, trying to achieve/maintain ~4:5 ratio of back squat to deadlift)
  • Barbell Waiter’s Walk (work up to half-mile, then progress weight)

I also try to do sets of push-ups throughout the day, alternated with band rows (for lack of a pullup bar in the office)

As my shoulder comes along, I’ll switch to the same set/rep scheme as squats for the upper body movements (I’m thinking once I work up to about 95 on the press and 115 on incline bench).  Also, as the body-weight rows get easier, I’ll switch to ring pull-ups, and as those get easier, I’ll start weighting them.  I’ll also switch the Friday deadlifts to power cleans once my shoulder has had more time to heal/strengthen.

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