Despite my best intentions as voiced in yesterdays post, I have decided to change things up a bit. Going to give the ROP a spell and move into a bit of a mass program. After debating on the merits of both Starting Strength and Wendlars 5/3/1 program I have opted for Wendlars for the sheer simplicity.
Wendlar uses 4 compound movements - military press, deadlift, bench press and squat along with some assistance exercises to build strength as well as size. After tralling through some old logs I was able to plug in my respective "maxes" into the spreadsheet.
The program will look like thus for the next 4 weeks:
Sunday - Military Press
Monday - Deadlift
Wednesday - Bench Press
Friday - Squat
So yesterday was military presses and after some warm-up lifts I was able to eek out 15 reps with 27.5 kgs on the bar. This doesn't sound all that impressive but certainly got the job done. This was supplemented with 5x10 Militaries with the bar and 5x5 chin-ups.
For my conditioning I am intending to use the Viking Warrior Conditioning. The plan will be to do the MVO2 test tonight following the deadlifts although I am wary of frying myself. It may mean dropping some assistance work in order to accomodate the VWC.
Yesterday also marked a very good day of eating. Eggs and sausages in the morning, apple, cheese and almond snack, chicken and salad for a late lunch, protein shake following training, steak and steamed vegies followed by a protein shake before bed. All in all a pretty good way to kick things off.
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