Training Update: 4 months in!

"God arms me with strength, and he makes my way perfect. He makes me as surefooted as a deer, enabling me to stand on mountain heights. He trains my hands for battle; he strengthens my arm to draw a bronze bow." - Psalm 18:32-34

Things have been going well with my training for the last several months. I've been using the WS4SB Strength and Speed template for the past 16 weeks as mentioned in a previous blog post.

This particular template has worked well for me since I play Ultimate Frisbee on Sundays. I've become faster and stronger, and it has become much more noticeable during the last four or five weeks.

I recently changed the way I set up my Max-Effort lifts beginning on Week 14 when I started using the 5/3/1 Method by Jim Wendler in his Three Days A Week manual. Previously, I was working up to several heavy sets of 3-5 reps. But I felt that I needed to change it up after 12 weeks. I'm still following the same Strength and Speed template, but I am now using the 5/3/1 Method for the bench and squat on my Max-Effort days to help increase my strength in those lifts.

All my other assistance and supplemental exercises have stayed the same. After next week's deload week, I am going to try another slight variation to my training in addition to the 5/3/1 Method. After I complete my Max-Effort lift, I'm going to follow it with 5 sets of 10 reps with 50% of my max for benches or squats (depending on the training day). This is from the "Boring But Big" template in Jim's manual.

After doing that, I'll go into my regular accessory lifts. This may sound confusing, but when you see how it's laid out, it will make sense.

My overall template will look like this for my second phase (second month) of 5/3/1 with the new variation (5x10) as a part of the WS4SB Strength and Speed template:

Monday - Max-Effort Upper Body
1) Bench Press 5/3/1
2) Bench press 5 x 10 @ 50% of my 1RM
3A) Rowing movement 3 x 8-12
3B) Rear delt movement 3 x 8-12
4) Shrugging movement 3 x 8-12
5A) Biceps 3 x 8-12
5B) Triceps Pushdown variations 3 x 15-25

Abs and/or Finisher

Tuesday - Speed/Conditioning
I've used speed and conditioning workouts from WS4SB 2 & 3 and also my own workouts similar to those and, most recently, the P90X Plyometrics workout.

Wednesday - Off (mid-week bible study at church)

Thursday - Max-Effort Lower Body
1) Back Squat 5/3/1
2) Back Squat 5 x 10 @ 50% of 1RM
3) Unilateral Quad movement 2-3 x 8-12
4) Hip movement 3 x 8-12
5) Glute Ham Raises 3-4 x 3-8
6) Abs

Finisher - Prowler pushes (most often)

Friday - Repetition-Effort Upper Body
1) Dumbbell presses or pushup variations 3 x max reps or 3-4 x 12-15
2A) Vertical pulling 3-4 x 6-12
2B) Rear delts 3-4 x 8-12
3) Side delts 3 x 8-12
4A) Biceps 3 x 8-12
4B) Triceps Extensions 3 x 10-15

Abs and/or Finisher

Saturday - Off

Sunday - Ultimate Frisbee!

That's how it's all laid out. The schedule offers me some flexibility within the week as well. Whenever I need to adjust one of my training days, I'm able to do so. Also, I have my max-effort lower body workout scheduled several days after I play Ultimate Frisbee in order to give my legs time to recover.

If needed (and I've had to do it a few times), I can adjust when I perform my Tuesday (Speed/Conditioning) workout, my Thursday (ME Lower Body) workout and even my Friday (RE Upper) workout.

For example, this week because of Thanksgiving, I'm performing my week as follows:

Monday - ME Upper
Tuesday - Speed/Conditioning
Wednesday - ME Lower
Thursday - Cardio/Conditioning in the AM (Turkey eating in the PM!)
Friday - RE Upper
Saturday - Off (Gators vs. FSU - I might be going to the game)
Sunday - Ultimate Frisbee

I've also done my Friday workout on Saturdays when needed (but I don't like doing that because there isn't enough rest between Saturday and Monday's ME Upper Body Workout).

So there is plenty of adjustability when I need it. If you have any questions, just let me know!

An Update on My Training!

"The Lord is my strength and my song; he has given me victory."

- Psalm 118:14

As I mentioned in a previous blog, I'm currently training three days per week following Alwyn Cosgrove's Afterburn 2 training program.

Here's a recap: I performed the first phase (weeks 1-4) of Afterburn 2 during April and early May. Then, Stacey and I started the Warp Speed Fat Loss program for a month. Then I went back to Afterburn 2 beginning with phase 2 (weeks 5-8) in June. I'm on the last phase (weeks 9-12) of the 12-week plan. The current phase looks like this:

Workout A & B (Alternate each workout throughout the week)

Week 1:
Mon - Workout A
Wed - Workout B
Fri - Workout A

Week 2:
Mon - Workout B
Wed - Workout A
Fri - Workout B

Repeat for Weeks 3 and 4

A) Barbell Complex 5x6 (a different barbell complex is performed for Workout A and B)

B1 - B4) Weight Circuits (four exercises using different sets/reps each training day)

C) Ab exercise 2-3 sets of 10-15 reps

D) Finisher x1-2 sets of the Pushup Matrix or Leg Matrix

Recently, I've given myself the time and flexibility within my schedule to train with my Bulldog Kettlebell and Outlaw Rope or to perform some extra bodyweight exercises or go for a bike ride.

Also, I've decided not to perform the metabolic conditioning portion of the original Afterburn 2 workouts (intervals or Tabata's) during the last part of this phase for two reasons:

1. I have already used interval training and Tabata's at a high intensity 3-5 times a week for the past 12 weeks, and
2. I'm playing ultimate frisbee on Sunday evenings and need the rest between workouts so I can play well.

Luckily, the past 12 weeks of intense interval training and Tabata's has given me the conditioning needed to play ultimate frisbee with no issues. In the past, even though I was performing intervals 1-2 times per week, I was not prepared for ultimate frisbee and I found myself having problems getting through the game without feeling winded or suffering hamstring soreness and cramping.

Although it has been very difficult, I'm glad I spent the last 12 weeks increasing my conditioning through the use of intervals and Tabata's. And I am able to maintain that level of conditioning now through my weight training sessions (they are metabolically demanding) and from playing ultimate frisbee (and I will add various intervals to my training again in the future).

This has helped me to continue with my fat loss and conditioning goals while not having to train as often as I did during Warp Speed Fat Loss. I am still following the meal plans from Warp Speed Fat Loss and will continue to do so as I like the principles behind how the plan is set up. I have made adjustments as needed (varying the ratios of carbs) to fit with my current training.

I'm also working on designing my next phase of training which will give me a break from what I've been doing and help me continue to make good progress.