I started this whole training thing with no plan, and the idea to continually adapt and alter my program as I saw fit. Now, I'm starting to realize that I do need a plan, and I do need a focus in my training. I started doing 5-7 exercises a day, with different rep schemes and rest periods; initially, that was adequate, felt great, and I could handle it.
Now, I'm not so sure I can continue to handle that with my current life - stress, rest, work, studying ... Priorities that, sometimes unfortunately, do not revolve around and adapt to my training schedule. I would love to get 8-10 hours of sleep a night, but I'm lucky to get 7. Invariably, you are thinking "man, you need to rest more or you gainz will stall and you overtrain and get the beetus." In a way, you're right. But here's the thing: I work variable shifts and I have family obligations. To get more sleep, I would have to sacrifice work or time with family. As I love my family and am the sole breadwinner, that's not going to happen. If something does have to suffer, I'd rather it be my training then my family or my job.
So, things have to change. I have to pair down my training sessions and focus on what I want to improve. I think this is especially true on my lower body days. These, for some reason, are so much more exhausting - mentally - then my upper body days. And I think that is the key: training can be (is) mentally demanding, not just physically strenuous. Upper body movements are, almost by default, moving less weight over a smaller path then lower body movements. For me, a squat is much more demanding then a floor press, and even a clean and jerk is so much easier then a deadlift, though I'm sure that if I ever get to the point of doing a 300lb+ jerk, that will be pretty daggum mentally demanding as well.
All that being said, I'm going to be spending time to do at least a little planning of my routine, and abbreviating my raining schedule. This will help me focus on developing what I really need to develop, and maintain my energy levels.
9.16.13 - Training
Jerk - 45lbs x15, 95lbs x5, 115lbs x5, 135lbs x1, x1, x1
Split Clean & Jerk - 135lbs x1, x2, 155lbs x1, 165lbs x0, x0, x0, x0, x0, x0, x0, x0, x0, x1
Power Snatch 45lbs x3, 65lbs x3, 95lbs 5x3
Floor Press 95lbs x3, x6, x15, 105lbs 18
High Pull 105lbs 3x10
Barbell Yoke Carry 105lbs, 3 timed sets of 200' ... but I lost the times.
Reverse Curl 45lbs x40, x20
9.18.13 - Training
Back Squat - Close Stance (12" apart), High Bar
45lbs x15, 95lbs x12, 135lbs x10, 135lbs x15 - really stretched my hamstrings, worked my quads & low back
RDL - 135lbs x10, 155lbs 4x10
Barbell Lunge - 45lbs x12, 65lbs x16, x12, x12
Half One-leg Squat - 12, 10, 10
Overhead Squat - 45lbs x5, x5, x5
Pull-up - 3, 3, 2, 2
9.19.13 - Training
Snatch - 6x3 power 45lbs x3, x3, x3; ohs 45lbs x3, x3, x3; full 45lbs x3, x3, x3, x3;
- 2nd rep in 2nd set full snatch wasn't a clean rep, nor was 2nd and 3rd rep in set 3
Press - 2RM, 65lbs 5x8
45x2, 55x2, 65x2, 75x2, 85x2, 95x2, 105x2, 115x2, 125x2, x2, 130x2, 135x2, 85x10, x10, x7, x4
- 125 was not comfortable, so I didn't move up to 135 and did 3x2 instead.
- they felt good, so I went for 130x2, which was solid.
- 135 first rep was smooth and slow, 135 second rep stalled about forehead level and took me an extra second to push through it
Row 4x10 115lbs 45x15, 65x10, 85x12, x12, x12, x12
Floor Press 4x10 105lbs 45x15, 95x10, 105x10, x10, x5, x7
Zercher Yoke walk 4x 1min 115lbs 180', 195', 200', 225' (turns every 50'), 60s rest between sets
Reverse Curl x100, 45x50, x25
9.20.13
Deadlift 45x15, 135x3, x3, 155x6, 225x3, 295x8, 305x7
Rest 5 minutes. 225x10 - lost grip
Front Squat 45x5, x5, x5, 65x3, 95x3, 115x5, x5, x5
High Pull 65x5
*Called it quits after this. I was tired. *shrug*
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