Dad Strength

[SUOMI-PUKU]

Now I am back at work 5 days a week it means I can more reliably lift M-W-F which is good as I can just hit full body and not worry about working out 2 days in a row which was causing complications.

I think I’m going to go for a strong C+P focus over the coming weeks/months and start every session off with 5+ sets of them. Then the afternoons I’ll do a small BW circuit 2-3x through of Air squat, Pull ups, Push ups, Ab wheel.

If I find myself spinning my wheels progress-wise I might bring in some programming for the C+P only.

 

[SUOMI-PUKU]

Going to start some programming for my KB C+P. Inspired by stuff I’ve read from Geoff Neupert.

Guidelines:

• Use 5RM press weight.
• Rest as needed.
• Keep the reps crisp and fast.
• Train 3 times a week on non-consecutive days.
• If fail to hit reps then move back one day in the program.

Prep Week (dial in form)
Day 1: 6 sets of 1
Day 2: 8 sets of 1
Day 3: 10 sets of 1

Week 1
Day 1: 5 sets of 2
Day 2: 6 sets of 2
Day 3: 7 sets of 2

Week 2
Day 1: 8 sets of 2
Day 2: 9 sets of 2
Day 3: 10 sets of 2

Then go back to Week 1 but with 3 reps per set and run through Week 1 and 2, then 4 reps per set... and so on.

Alongside this I’m going to GTG my pull ups and record how many weekly reps I’ve done.