Monday, September 8, 2008

Workout plan starting today

I have finally put together a plan for my strength training. Although Ripptoe suggests raising the weight every workout, I'll do it every week. I think that makes more sense for me. When I hit a wall, I'll back off the weight and bring it up again a week at a time. I'm confident I will have quite a bit of progress following this routine.

The workouts will go like this:

Week A

Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets to failure, unweighted
Dips: 3 sets

Day 2
Front squats 3x5
Press 3x5
Deadlift 1x5

Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted
Dips: 3 sets

Week B

Day 1
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure, unweighted

Day 2
Front squats 3x5
Bench press 3x5
Power clean 5x3
Dips: 3 sets

Day 3
Squat 3x5
Press 3x5
Pull-ups: 3 sets to failure, unweighted

Warmup for each exercise:
Bar only 2x5
40% workout weight 1x5
60% working weight 1x3
80% working weight 1x2
Working sets as above

Chins/Pullups are all unweighted until 15 reps per set are exceeded.

Alternate weeks A and B

I'm still trying to decide what I'll do on the non-lifting days. I'd like to do some of the CF workouts, but I need to make sure I give myself enough rest. For now, I'll probably do a combination of running, sprinting, rowing, and some of the CF metcon workouts on non lifting days. I will take at least one, and possibly two days a week off. By carefully watching my progress, I'll adjust my behavoir as needed.

No comments: