- EG Cash
- 1,164
Thought it would be fun to put my journal on here. Perhaps, it'll help some and as always I'm always hoping to learn more too.
A bit about me. I've sustained a few bad shoulder injuries over the years as an Oly lifter so benching just doesn't work well for me. It came undone last Dec and I haven't benched since. I still hit my floor presses + chain 1x week and I think in the coming wave I'll put bench back in off a 2board but I'll still need to use my football bar. I also sustained an injury to my adductor 1 year ago which cause a 6month layoff. I dropped from 275 down to 250, walked out and squatted 605 raw (belt and knee sleeves) but in the process injured my adductor. So, needless to say it's been a slow road coming back. Funny thing is I could squat 605 for singles all day a 275 but couldn't do 20 lunges. I had become so specialized that I created imbalance and that came back to bite me in the ass. I guess we all learn our lesson the hard way.
I originally created a program called SST (specialized strength training) which was a conglomeration of everything I had learned from the coaches I trained with over the years. Funny thing is it looked a lot like a couple of programs put together and those programs were heavily influenced by my coaches. I've dropped my weight to the lowest it's been in 13yrs (I'm s250lbs at the moment) and will probably drop to 242lbs since I don't have the desire to be a super or even a 275lber anymore. My numbers aren't "bad" but I'm not tearing any underwear here either. I've changed my program's name to HST (hybrid strength training) b/c it's become a bit more hodgepodge and less specialized everything that's happened.
If you look closely, you find PLing lifts, Oly lifts, and even SM lifts in my regimen. I use the SM lifts as my conditioning since I'm training only 2 days at my main gym and 1-2 days from another gym. My conditioning is comprised of sled pulls, log C&P, and farmers walk. I have a yoke so I may start adding that in as well. I figure I'll rotate the log and farmers every 10 weeks. For the walks, it's 110 feet walk (down and back). The log C&P will be done in EMOM fashion. The bulk of my training is PL and Oly lifting (assisting lifts). I no longer perform the Oly classical lifts due to multiple shoulder injuries to my right shoulder.
My training is made up of macro and micro cycles. The microcycle is a 5-week block and the macrocycle is a 10-week block. 2 microcycles make up 1 macrocycle. Week 5 and 10 are my active recovery weeks. I don't like to say deload b/c what does that really mean? Going lighter, ok so then why not call it recovery since the point is to recover from the difficult training. I don't really do heavy singles anymore. Since my last injury and my decision to downsize quite a bit, I think it's best to limit 100% maximal lifts which is why I perform heavy triples or doubles. That helps keep me in check and still allows me to continue to push my training.
I perform speed days, endurance days, volume days, and "heavy" days for my main lifts. It's a lot like the cube in my rotations.
Speed Days are 10 sets of 2 reps w/ 1min rest
Endurance Days are 3 sets of 8 reps w/ 1:45min res
Volume Days are 4 sets of 5 reps w/ 2:30-3min rest
Heavy Days are 4 sets of 2 (cept top set may be a triple) w/ 4-5min rest
Current layout :
MONDAY
Squat
OHPress variation
Accessories
Conditioning
WEDNESDAY
Deadlift (conv.)
Bench variation
Accessories
FRIDAY
OHPress
Squat variation
Accessories
Conditioning
SATURDAY or SUNDAY
Fluff - bbing movements on machines. 4-5 sets of 10 on each machine w/ 1min rest.
A bit about me. I've sustained a few bad shoulder injuries over the years as an Oly lifter so benching just doesn't work well for me. It came undone last Dec and I haven't benched since. I still hit my floor presses + chain 1x week and I think in the coming wave I'll put bench back in off a 2board but I'll still need to use my football bar. I also sustained an injury to my adductor 1 year ago which cause a 6month layoff. I dropped from 275 down to 250, walked out and squatted 605 raw (belt and knee sleeves) but in the process injured my adductor. So, needless to say it's been a slow road coming back. Funny thing is I could squat 605 for singles all day a 275 but couldn't do 20 lunges. I had become so specialized that I created imbalance and that came back to bite me in the ass. I guess we all learn our lesson the hard way.
I originally created a program called SST (specialized strength training) which was a conglomeration of everything I had learned from the coaches I trained with over the years. Funny thing is it looked a lot like a couple of programs put together and those programs were heavily influenced by my coaches. I've dropped my weight to the lowest it's been in 13yrs (I'm s250lbs at the moment) and will probably drop to 242lbs since I don't have the desire to be a super or even a 275lber anymore. My numbers aren't "bad" but I'm not tearing any underwear here either. I've changed my program's name to HST (hybrid strength training) b/c it's become a bit more hodgepodge and less specialized everything that's happened.
If you look closely, you find PLing lifts, Oly lifts, and even SM lifts in my regimen. I use the SM lifts as my conditioning since I'm training only 2 days at my main gym and 1-2 days from another gym. My conditioning is comprised of sled pulls, log C&P, and farmers walk. I have a yoke so I may start adding that in as well. I figure I'll rotate the log and farmers every 10 weeks. For the walks, it's 110 feet walk (down and back). The log C&P will be done in EMOM fashion. The bulk of my training is PL and Oly lifting (assisting lifts). I no longer perform the Oly classical lifts due to multiple shoulder injuries to my right shoulder.
My training is made up of macro and micro cycles. The microcycle is a 5-week block and the macrocycle is a 10-week block. 2 microcycles make up 1 macrocycle. Week 5 and 10 are my active recovery weeks. I don't like to say deload b/c what does that really mean? Going lighter, ok so then why not call it recovery since the point is to recover from the difficult training. I don't really do heavy singles anymore. Since my last injury and my decision to downsize quite a bit, I think it's best to limit 100% maximal lifts which is why I perform heavy triples or doubles. That helps keep me in check and still allows me to continue to push my training.
I perform speed days, endurance days, volume days, and "heavy" days for my main lifts. It's a lot like the cube in my rotations.
Speed Days are 10 sets of 2 reps w/ 1min rest
Endurance Days are 3 sets of 8 reps w/ 1:45min res
Volume Days are 4 sets of 5 reps w/ 2:30-3min rest
Heavy Days are 4 sets of 2 (cept top set may be a triple) w/ 4-5min rest
Current layout :
MONDAY
Squat
OHPress variation
Accessories
Conditioning
WEDNESDAY
Deadlift (conv.)
Bench variation
Accessories
FRIDAY
OHPress
Squat variation
Accessories
Conditioning
SATURDAY or SUNDAY
Fluff - bbing movements on machines. 4-5 sets of 10 on each machine w/ 1min rest.
