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| Upcoming Workouts - 6 July 2008 |
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| Written by Matt Perryman | |||||||
| Sunday, 06 July 2008 | |||||||
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Like this article? Share it!      Upcoming Workouts - 6 July 2008
In the last post I outlined my experiences with training on a daily (or at least semi-daily) basis. All in all it's a good thing and very productive if you have the time, but it doesn't come without consequences.
With that in mind, I've drawn up my schedule for the next week or so. Each part will only be trained three times a week, instead of 5-6. There will be less total volume, less handling of the really heavy stuff, and more emphasis on joint mobility/stability and movement preparation in general.
A few months ago, I bought the Z-Health R-Phase manual by Dr. Eric Cobb. Z-Health is a full-body system of joint mobility drills designed to improve movement and otherwise warm up the entire body.
I'll be honest, I haven't given it the full treatment it deserves. But, I have gone through the movements and found I quite like them for warming up, so I've been incorporating them into the regime. When I can remember, that is. I tend to be very forgetful and lazy when it comes to warm ups; I let that slide most of the time, but this block of training is going to be an exception. I mention this because Z-Health is another strategy I'll be slotting in.
Otherwise, I'll be using various mobility and stability drills for the ankles, hips, thoracic spine, and shoulders that I've stolen liberally from guys like Gray Cook and Mike Boyle.
What else....more core work. Lots of abz and lower-back work, to include planks and similar isometric contractions, GHR stiups (cause I want some heavy ab training in there), 45-degree back raises, my usual GHRs, and if I can find a place for them I'll throw in some good mornings with the safety squat bar (SSB).
Upper body training is going to minimize pressing work, with a focus on mid-back, rear delts, and lats. Favorites here will be various kinds of pullups, dumbbell rows (I do them "three-point style" with both feet on the floor and one hand on the bench), and chest-supported T-bar rows (I hate these, and I'm not very good at them. So I probably need to get better at them).
For the legs, emphasis will be on single-leg work and front squats. Why? Because the hips can never be too strong, and I like having a strong front squat. Lower body work will be rounded out with snatch-grip deadlifts, cause they work the hell out of the upper back too.
I still plan on hitting board presses and box squats heavy at least one day each week, probably with lighter bar weights and chains added on.
So with all that in mind, here's the grand scheme:
Monday - Upper Body
Shoulder and T-spine mobility Front Squat - 6x3 GHR + Abz - 4-5x10 Scap stability Chest-supported Row - 5x8 GHR + Abz, 3x8
Shoulder and T-spine mobility 2-Board Pressing with Chains, wide grip, sets of 5
Saturday - Lower Body
That's the idea, anyway. I tend to make a lot of changes on the fly so we'll see what happens.
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