austinmichael106
First Post
I am new to this forum, so this is like a "long time listener, first time caller" moment for me.
Recently I finished an 8 week 'program' I created to begin exercising again consistently. I met my goals with this program, but I am looking for some advice moving forward. I have many goals, but I am having difficulty prioritizing which of them I should give my focus. This is what my week has looked like for the past 8 weeks:
M-
Deadlift (1x1) I began at 295lbs and progressed to 405lbs
Power Cleans (2x2) I began at 185lbs and progressed to 245lbs
Pull-ups (ladders) I began at 1,2,3,4 and progressed to (1,2,3,4)x4
T-
Deadlift (3x3) I began around 90% of Monday's lift, but as Monday got heavier, I 'progressed' to around 80%
Power Cleans (3x3) similar to the above
Pull-ups (ladders)
Th-
KB Swings (70lbs 10 reps EMOM) I began at 5 minutes and progressed to 12 minutes
The other days I would do a few goblet squats, kb press, and stretch using RIS techniques.
Getting stronger is really my only workout goal besides becoming better conditioned, so I knew I wanted to focus first and foremost on increasing my deadlift strength and work capacity with kb swings. My main goals are to deadlift 500lbs, power clean 315lbs, and run a 5:00 mile. However, I also have some other goals like lifting 100lbs in the pistol squat, pull-up, and overhead press. So, I guess I have three questions:
1. Am I being overly ambitious? I'm not too far in reality from any of these besides the pistol squat.
2. Is deadlifting and power cleaning 3x3 twice a week sustainable for a decent amount of time? (12-16 weeks) If so, how could I add squat work into this?
3. How many kb swing sessions should I add to my week? Should I add more swings and fewer cleans?
If it helps at all, I am 6'2", 180lbs, and have an athletic background (college football and track).
Thanks,
AM
Recently I finished an 8 week 'program' I created to begin exercising again consistently. I met my goals with this program, but I am looking for some advice moving forward. I have many goals, but I am having difficulty prioritizing which of them I should give my focus. This is what my week has looked like for the past 8 weeks:
M-
Deadlift (1x1) I began at 295lbs and progressed to 405lbs
Power Cleans (2x2) I began at 185lbs and progressed to 245lbs
Pull-ups (ladders) I began at 1,2,3,4 and progressed to (1,2,3,4)x4
T-
Deadlift (3x3) I began around 90% of Monday's lift, but as Monday got heavier, I 'progressed' to around 80%
Power Cleans (3x3) similar to the above
Pull-ups (ladders)
Th-
KB Swings (70lbs 10 reps EMOM) I began at 5 minutes and progressed to 12 minutes
The other days I would do a few goblet squats, kb press, and stretch using RIS techniques.
Getting stronger is really my only workout goal besides becoming better conditioned, so I knew I wanted to focus first and foremost on increasing my deadlift strength and work capacity with kb swings. My main goals are to deadlift 500lbs, power clean 315lbs, and run a 5:00 mile. However, I also have some other goals like lifting 100lbs in the pistol squat, pull-up, and overhead press. So, I guess I have three questions:
1. Am I being overly ambitious? I'm not too far in reality from any of these besides the pistol squat.
2. Is deadlifting and power cleaning 3x3 twice a week sustainable for a decent amount of time? (12-16 weeks) If so, how could I add squat work into this?
3. How many kb swing sessions should I add to my week? Should I add more swings and fewer cleans?
If it helps at all, I am 6'2", 180lbs, and have an athletic background (college football and track).
Thanks,
AM