2/19/2016

Changes


My shoulder issues have continued since my bench competition on Aug 1st, 2015. For that reason and several others I am no longer competing. I do want to continue to be strong and for the first time in years, lean and strong.

I am still researching the mountain of good, not-so-good, and complete garbage training and nutrition programs out there to achieve being lean and strong. I don't even have short term goals yet. Just a kinda vague idea of a lean and strong 60-year old me.

For the time being I am trying some ideas on the DanJohn.Net site. Basically, and you can get it directly on his site and I think you should, I've started training 3 days per week. The premise is to use an extended warm-up of complexes to burn fat then use a pretty standard protocol on a couple of "strength movements". Dan John actually recommended doing this 4 days a week but my shift work as a 9-1-1 Dispatcher wouldn't reasonably allow this.

I'll weigh in on Sunday and post the number. From there it's a 30-day clean eating or death deal till March 17th. I'll re-evaluate then. I also have 5lbs of Egg/Milk protein powder coming in and I may try a one day a week of protein drinks only.

Sunday - Wed - Fri Warm-up Complex: 3-5 times with 2-minute rest in-between
Snatch Deadlift 8 reps
Snatch Pulls      8 reps
Clean & Press   8 reps
Barbell Rows    8 reps
KB Squats        8 reps
Pahloff Press    8 reps

Strength Program
Sun:
1. Bench Press: Linear Progression. RPE 9 (1 rep left in tank)
1st Week 10 reps, 2nd Week 8 reps, 3rd Week 6 reps {1 Down Set -5%}

2. Power Curls: Cheat curls with a controlled descent. 3 sets of 8.

Wed:
1. 3-Board Press: LP. RPE 9
1st Week 5 reps, 2nd Week 3 reps, 3rd Week 2 reps {DS -5%), Close-Grip Finisher x 10

2. Incline DB Rows: 3 sets of 8.

I'll get into the nutrition later but suffice to say my coca-cola, candy and cookie habit are out. Supplements for now are a multi-vitamin, D3, and Krill Oil.