Hi everyone,
After more than year of dedicated kettlebell lifting, I decided to switch to barbell and slowly prepare myself for SFL. Unfortunately, I am not really experienced when it comes to barbell programming so I would gladly accept any pieces of advice I can get. But first few things about me:
Gender: male
Age: 25
Height / Weight: 180 cm / 87 kg (15,3 % body fat)
Medical history: more than year ago I injured my rotator cuff, but its already fully healed and rehabilitated.
Training history
Goal: Achieve SFL standards (hopefully I can make it in 12 months) and keep my SFG I lifts sharp
Program
So, this is what I have so far. Any advices and / or critique are welcomed.
Monday
Movement Prep: Foam Roller and some easy mobility work (GFM / SuperJoints / Kalosthenos GU etc.)
Main Lift: Barbell Military Press 5/3/1
Accessory lifts: KB MP + Weighted Chin ups 3-5x5
Conditioning: Farmer Walk
Tuesday
Movement Prep: Foam Roller and some easy mobility work (GFM / SuperJoints / Kalosthenos GU etc.)
Main Lift: Deadlift 5/3/1
Accessory lifts: Swings 5-10 x 10, DFSQ 3-5x5 (I love this one, it works wonders for my abs and upper back)
Conditioning: Good question, I was thinking about Snatches but I am afraid that it can be too much of hip hinges for my body to handle
Thursday
Movement Prep: Foam Roller and some easy mobility work (GFM / SuperJoints / Kalosthenos GU etc.)
Main Lift: Bench Press 5/3/1
Accessory lifts: KB MP + Pull ups 3-5x5
Conditioning: Farmer Walk
Friday
Movement Prep: Foam Roller and some easy mobility work (GFM / SuperJoints / Kalosthenos GU etc.)
Main Lift: Back Squat 5/3/1
Accessory lifts: Swings 5-10 x 10, DFSQ 3-5x5
Conditioning: Same as Tuesday
I plan to switch between KB and BW accessory work every 4 weeks to keep myself focused for the next 12 months
After more than year of dedicated kettlebell lifting, I decided to switch to barbell and slowly prepare myself for SFL. Unfortunately, I am not really experienced when it comes to barbell programming so I would gladly accept any pieces of advice I can get. But first few things about me:
Gender: male
Age: 25
Height / Weight: 180 cm / 87 kg (15,3 % body fat)
Medical history: more than year ago I injured my rotator cuff, but its already fully healed and rehabilitated.
Training history
- Started training seriously in 2016 by going through old program minimum from EtK, after few months I switched to SaS
- Achieved Simple in the middle of 2016 and switched to RoP where I spend few cycles before reaching 28 kg
- Switched to Brett Jones SFG 1 prep program in January 2017, get injured and returned to full training in April
- Get my SFG in November 2017 and switched to Two weeks blocks of PttP (MP+DL) alternated with SaS. It worked great, but after few round I lost daily access to the barbell, because of frequent travelling so I switch to NW (4 times per week) and SaS (2 times per week) in February
- Conquered OAPU, Pistol and 40 kg for SaS in time between beginning of February and end of April,
- Now I settled down, test myself and discovered that my barbell lifts are…well weak…so I decided to return to the barbell.
- MP – 1 RM 60 kg
- BP – 1 RM 80 kg (but decided to start lighter as I never really benched in my life so I need to get the technique down first)
- DL – 1 RM 145 kg
- BSQ – 1 RM 90 kg (but some as Bench Press decided to start lighter for the sake of technique)
Goal: Achieve SFL standards (hopefully I can make it in 12 months) and keep my SFG I lifts sharp
Program
So, this is what I have so far. Any advices and / or critique are welcomed.
Monday
Movement Prep: Foam Roller and some easy mobility work (GFM / SuperJoints / Kalosthenos GU etc.)
Main Lift: Barbell Military Press 5/3/1
Accessory lifts: KB MP + Weighted Chin ups 3-5x5
Conditioning: Farmer Walk
Tuesday
Movement Prep: Foam Roller and some easy mobility work (GFM / SuperJoints / Kalosthenos GU etc.)
Main Lift: Deadlift 5/3/1
Accessory lifts: Swings 5-10 x 10, DFSQ 3-5x5 (I love this one, it works wonders for my abs and upper back)
Conditioning: Good question, I was thinking about Snatches but I am afraid that it can be too much of hip hinges for my body to handle
Thursday
Movement Prep: Foam Roller and some easy mobility work (GFM / SuperJoints / Kalosthenos GU etc.)
Main Lift: Bench Press 5/3/1
Accessory lifts: KB MP + Pull ups 3-5x5
Conditioning: Farmer Walk
Friday
Movement Prep: Foam Roller and some easy mobility work (GFM / SuperJoints / Kalosthenos GU etc.)
Main Lift: Back Squat 5/3/1
Accessory lifts: Swings 5-10 x 10, DFSQ 3-5x5
Conditioning: Same as Tuesday
I plan to switch between KB and BW accessory work every 4 weeks to keep myself focused for the next 12 months