After fumbling and bumbling for a few days, wondering if there was any meaningful method of train using my limited barbell and weights, I’ve decided on what I’m going to do.
I returned home pretty broke from the semester and immediately asked my old job for work, to which they have obliged. However, with limited financial means at the moment, I’ve had to conjure up a system that would maximize my means. So I’ve made a plan based on the Strong as You look system, inspired by Mike Torres’ recent article.
I will be training six of the fundamental movement patterns. My lifts will be the Overhead Press, Floor Press, Zercher Squat, Pullups, Pendlay Row, and Single leg Deadlift. Every lift is trained every day, rotating the load of heavy, medium or light. Lifts are paired accordingly so that the loading of the bar doesn’t vary heavily between exercises and spinal decompression exercises are paired. So Zerchers, my heaviest lift, are rotated with chins.
I’m allowing a slight variety of exercises to be incorporated to fit the heavy light model, since my variety of plates is limited. This floor press will include decline, incline presses and close/wide grip changes. Oh press will also include grip changes and the BTN Press. Chins and Pendlay mostly will rely on grip changes while the Zercher will use the palms held together or open. The former allows a deeper squat for me.
That’s the gist. Here’s day 1
A1) Zercher Squat (open grip)
150 x 5, 200 x 3,5,10
A2) Chin-ups- 45 lbs x 5, 80 lbs x 1,2,3
B1) Decline Floor Press (close grip)
200 lbs x 4,6,8
B2) Pendlay Row
200 lbs x 4,6,8
C1) OH Press (close grip)
80 lbs x 5,8,11
C2) Single Leg Deadlift
80 lbs x 5,8,11
Felt very active after today’s workout, like it was a recharge. I think my apathy the last few days was caused by having no direction in my training.
I get much deeper in this style Zercher, something I need to get more volume in. I did heavy pullups yesterday so chins weren’t optimal but not too bad or fatiguing.
The decline press was done with a closer grip, which for me, amplifies the difficulty quite a bit. This is how it must be, since a wide grip would really allow to many reps.
The overhead close grip is a
very close grip, as in the hands are a fist’s width apart. Overall, auto regulation and improvisation, which have always played a melody on top of my training plans, will be implemented when needed. I will lay out certain weight goals to hit for each lift.
Zercher Squats
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Chins
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CG Decline Press
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