jaku
Level 4 Valued Member
Happy New Year!
Since I started my Crohn's disease treatment back in August, I slowly began to build my body back up. It's now the beginning of 2023, and this is what my program looks like.
Global Parameters:
2 sets of 5-7
3 min rest
Day 1:
Trap-Bar Deadlift (Dec 22 1RM 315lbs)!!!
Seated Leg Extension
Incline Press (Setting 3 -- High Angle)
Wide Grip Pulldown
Day 2:
Back Squat
Standing Leg Curl
Incline Press (Setting 5 -- Low angle)
Close Grip Row
I selected these exercises very specifically, and work in a rep range familiar to strength training, but at an intensity that also grants me hypertrophy (2RIR). And I must say, doing the bare minimum in terms of volume and keeping a simple approach to training has yielded some impressive results.
I'll be adding some arm and trap-specific work moving forward to develop those regions more. And on Days 3 and 4, I will train to achieve a back-bridge. I believe training my posterior chain and acquiring this skill is going to be really important for my longevity.
However, while I've gained muscle mass and strength, I've been wondering where can S&S fit in.
My hope is that S&S might help keep me lean as I gain weight, manage shoulder strength asymmetries, and build explosive power and endurance for when I have to deal with violence.
I'm curious to see what y'all think. I only lift two days out of the week (Tues, Sat), and now spend 2 days training specifically for the back bridge (Wed, Sun).
Edit: Feel free to ask any questions about why I've created my program this way, and if you have any specific ideas about fitting Kettlebell training into this I'd love to hear them! This is not a program I'd consider optimal for advanced strength-focused lifters (PlanStrong is better). I personally run this as a foundation hypertrophy/strength program that uses a low volume/linear progression model.
Side Note: I'm loosely following The Ludus as a guideline to keep me focused on what matters.
Since I started my Crohn's disease treatment back in August, I slowly began to build my body back up. It's now the beginning of 2023, and this is what my program looks like.
Global Parameters:
2 sets of 5-7
3 min rest
Day 1:
Trap-Bar Deadlift (Dec 22 1RM 315lbs)!!!
Seated Leg Extension
Incline Press (Setting 3 -- High Angle)
Wide Grip Pulldown
Day 2:
Back Squat
Standing Leg Curl
Incline Press (Setting 5 -- Low angle)
Close Grip Row
I selected these exercises very specifically, and work in a rep range familiar to strength training, but at an intensity that also grants me hypertrophy (2RIR). And I must say, doing the bare minimum in terms of volume and keeping a simple approach to training has yielded some impressive results.
I'll be adding some arm and trap-specific work moving forward to develop those regions more. And on Days 3 and 4, I will train to achieve a back-bridge. I believe training my posterior chain and acquiring this skill is going to be really important for my longevity.
However, while I've gained muscle mass and strength, I've been wondering where can S&S fit in.
My hope is that S&S might help keep me lean as I gain weight, manage shoulder strength asymmetries, and build explosive power and endurance for when I have to deal with violence.
I'm curious to see what y'all think. I only lift two days out of the week (Tues, Sat), and now spend 2 days training specifically for the back bridge (Wed, Sun).
Edit: Feel free to ask any questions about why I've created my program this way, and if you have any specific ideas about fitting Kettlebell training into this I'd love to hear them! This is not a program I'd consider optimal for advanced strength-focused lifters (PlanStrong is better). I personally run this as a foundation hypertrophy/strength program that uses a low volume/linear progression model.
Side Note: I'm loosely following The Ludus as a guideline to keep me focused on what matters.
Last edited: