guardian7
Level 6 Valued Member
As a college instructor, I am fried with work during December finals but have a significant amount of time Jan and Feb where I develop classes and elearning etc. to prepare for the term in March.
The campus has a gym with pairs of KB up to 20KG. There is a lack of space to deadlift and it takes a while to set up in a busy gym with the flood of people who sign up in the winter and then disappear in Feb.
I did the power to the people program last year. It was effective but I am 5 kg short of my bodyweight bench at 75 KG. I carefully followed the program and was set to retest my PR in the DL on my last gym day when I had sudden family commitments, so I don't know my current max. I never trained barbell bench before and lack a workout partner. Almost everyone at the gym is literally 25 or more years younger.
My goals are as follows but I don't know how to put them together or prioritize.
1. Gain some muscle with double KB squat and press. I built a base of goblet squats this past few months and the benefits are declining. I really like the double KB movement. It is very challenging without the need for barbell equipment.
2. Maintain my deadlift double bodyweight.
3. Get my bodyweight bench.
4. Dial in my swings, learn to snatch. They have lighter bells than my standard press bell at home if I need them to learn.
Tentative plan
- Bench two sets of five, 2-3 days a week like PTTP.
- Deadlift heavy once a week on Friday when the gym is less busy. I was unable to do this as planned this term in the free gym at school. I don't have space to deadlift at home.
- A light KB swing day each gym visit maybe four-five times a week. A few minutes of snatch each gym visit as pure practice of technique, swing, high pull, snatch combinations and regressions. They only have hardwood dance floors and yoga mats in the area that is not crowded with weights. Not optimal for getups. I want to do the TSC next year in the novice master's category.
- As much double KB work as I can tolerate two days a week after the bench.
- Hanging leg raises, pullup singles practice, face pulls, triceps and bicep work to finish. They have a nice cable station.
I normally do Muay Thai for fitness spring and fall, I only have uneven bells at home that are a bit too demanding for double KB work. This is my only window and access to equipment for hard work. I am 50 and work on the computer most of the day when I am not teaching.
How would you program or if necessary prioritize these goals? I like to have a focus, double KB; a learning goal, snatch; and a maintenance goal, deadlift/bench.
The campus has a gym with pairs of KB up to 20KG. There is a lack of space to deadlift and it takes a while to set up in a busy gym with the flood of people who sign up in the winter and then disappear in Feb.
I did the power to the people program last year. It was effective but I am 5 kg short of my bodyweight bench at 75 KG. I carefully followed the program and was set to retest my PR in the DL on my last gym day when I had sudden family commitments, so I don't know my current max. I never trained barbell bench before and lack a workout partner. Almost everyone at the gym is literally 25 or more years younger.
My goals are as follows but I don't know how to put them together or prioritize.
1. Gain some muscle with double KB squat and press. I built a base of goblet squats this past few months and the benefits are declining. I really like the double KB movement. It is very challenging without the need for barbell equipment.
2. Maintain my deadlift double bodyweight.
3. Get my bodyweight bench.
4. Dial in my swings, learn to snatch. They have lighter bells than my standard press bell at home if I need them to learn.
Tentative plan
- Bench two sets of five, 2-3 days a week like PTTP.
- Deadlift heavy once a week on Friday when the gym is less busy. I was unable to do this as planned this term in the free gym at school. I don't have space to deadlift at home.
- A light KB swing day each gym visit maybe four-five times a week. A few minutes of snatch each gym visit as pure practice of technique, swing, high pull, snatch combinations and regressions. They only have hardwood dance floors and yoga mats in the area that is not crowded with weights. Not optimal for getups. I want to do the TSC next year in the novice master's category.
- As much double KB work as I can tolerate two days a week after the bench.
- Hanging leg raises, pullup singles practice, face pulls, triceps and bicep work to finish. They have a nice cable station.
I normally do Muay Thai for fitness spring and fall, I only have uneven bells at home that are a bit too demanding for double KB work. This is my only window and access to equipment for hard work. I am 50 and work on the computer most of the day when I am not teaching.
How would you program or if necessary prioritize these goals? I like to have a focus, double KB; a learning goal, snatch; and a maintenance goal, deadlift/bench.