Tag Archives: new year
What you will find below may frighten many of you.
The simple tweaks for programming are based around doing more with less and getting the most out of your training.
Be warned though, for this to work you will have to give yourself to the process fully.
1 – Train Monday – Friday – Wednesday.
^^ You read that right, Monday/Friday one week and then Wednesday the next.
2 – Utilise RM Goals
For the above I would suggest the following:
> Ramp Warm Up (main lift/s) 6-10×1 – add load each set to a head daily single
> Pick 2 Main Lifts for a *36 total rep goal
> Secondary/Accessory lifts **50 total rep goal
*6x6RM working sets, yep, that means you use your 6RM for 6 sets. You won’t hit this first time around, you might get 6-5-5-3-3-2, then the next session you use that same weight which might be 6-6-5-4-3-3, keep going until you hit 6×6, then change the movement variation
**You have 2-4 sets to hit your 50 rep target depending on your preference.
3 – Roll a Pair of Dice Daily
This is for a little bit of fun, you roll a pair of dice and get either 2 or 12, this is the minutes you’d be working for. You could skip, hit a bar, perform loaded carries, swings, shuttle runs, bear crawls, movement or whatever, however this is optional.
Try to make 2020 a year where you don’t live in the gym, however when you are in there you put your effort in.
Here is an example protocol to get you started in January:
W/U – Ramp 6×1: Press
A1 – Press 6x6RM Target
Re-Ramp 3-6×1: DL
B1 – DL 6x6RM Target
C1 – Dips x50 rep target
C2 – Chin Up x50 rep target
C/D – Stretching for problem areas
Daily Dice Roll – Rotate these three movements – Sprints, Pistol Squats, Loaded Carry (any awkward heavy object).
Why not make 2020 the year of being different, you never know, doing less you might just gain more than you ever have before.
Weight Gain – LBM in Lbs x 17-19 = Calories for weight (muscle gain).
The time is now.
Better start gearing up for some change, me thinks.
Looking back over your own personal 2018, what can you see?
– What was achieved
– How much progress got made
– Were any lessons learned
– Did it go as well as you’d hoped
– Are there mistakes you’d wish you’d avoided
Arbitrary questions, yet ones worth answering nevertheless.
I’d like you to share your notable thoughts of this year, along with any proof to go with it because while I will smile and give a nod to the words people say, as you know by now I only believe what I see, simply due to the internets room for creative adaptation.
Personally my year has been pretty standard because I’m boring like that.
The lifting has been steady as has my physique, yet nothing has really moved forwards.
One thing that has gained some traction is my growing love for that little thing called JiuJitsu, Rob, George & the young Steve can attest to this, in fact Rob might even have some epic fuck-ups on video 😂
All in all I’ve begun to drift away from being quite so dogmatic about my own training as there is just far more to be learned, while it was nice having a purely lifting based focus for a few years there was only so far I could take it, sad yet true.
To know when you’re beaten, so to speak, it’s something that both makes you smile and understand just where you stand int he grand scheme of things.
What do I mean by that?
I worked diligently to hit 210kg in the squat, that was 3xBW, and it was hard graft, I did some PL meets and do you know what, there were people at my weight and a couple of KG heavier that were opening with that.
Yep, my all time best was there opener, you’ve got to laugh about it, or cry, either is good.
Apart from the difference in strength there was also one other thing they all had that I didn’t.
No, it wasn’t genetics because some had far worse proportions than me for PL.
It was intent, heart if you will.
They wanted it, to them this was their everything and they’d do whatever it took to keep climbing that mountain, this is where I drew the line because I knew I just didn’t care enough.
The same thing happened with WL, I saw just, exactly where Is stood in the grand scheme of things and at best I was an average hobbyist, a valuable lesson to learn.
I could make a lot of logical and even rational excuses to protect my ego and other such things, however the truth is this, I wasn’t good enough and just didn’t have what it took to move past the point I was at.
I didn’t care enough, as such I enjoyed talking about it far more than actually doing it, I’m sure there are a few of you like that in here, it’s okay though, you don’t need to put your hands up or anything, just know you’re not alone.
The time is now, to be thankful for what we’ve learned.
As such my advise to anyone who hasn’t yet set a goal for 2019 would be this; pick a goal that means something to you, don’t follow a trend or what everyone else tells you to follow, pick something that means something to you otherwise it doesn’t matter, not really.
Arbitrary goals are just that when they have no real meaning to them.
So, what do you have in mid for next year?
I have another reflective post read for tomorrow which is unlike my normal, it will make sense when I pop it up, however until then I’d love it if you’d share your answers to the points above.