Alright, so as I mentioned, I'm finally back. Got the shed out up, got the equipment put together, and can finally get back to training.
My goals have changed since finding out my back is all jacked up, so I'm no longer on a mad dash to 300+# BW.
I still want to be strong as ****, but I also want to be an all around better athlete. So my training will reflect that.
I'm currently focusing on two sports with my training, and as such, am using a lot of the principles from Alex Viada's Hybrid Training book. The two primary focuses are powerlifting (just getting stronger all the way around, really) and boxing. I don't intend to compete in the latter, at least not at this time, but I enjoy the training and like to be prepared physically for anything that may come up.
Primary goals are:
Increase muscle mass
Increase muscular strength, specifically in Sq/BP/DL
Increase aerobic conditioning
Regain technical proficiency with boxing footwork, hand eye coordination, and punching technique/power
Training will be split into strength work and conditioning work throughout the week, starting with the highest intensity work and working into lower intensity work as the week goes on.
Currently looking like:
Monday: Strength (Heavy BP, BP Volume, Push Press, Rows, Pull ups) Conditioning (Heavy Bag or Interval Run)
Tuesday: Strength (Heavy BS/DL, BS/DL Volume, Quad/Hammie, Abs) Conditioning (rest)
Wednesday: Strength (Rest) Conditioning (Mitt Work or Tempo Run 20-40 minutes)
Thursday: Strength (Speed BP, TUT CGBP, Shoulders, arms) Conditioning (rest)
Friday: Strength (Speed BS, Pause Sq, SGDL, Abs) Conditioning (rest)
Saturday: Strength (rest) Conditioning (long slow run 60-90 minutes)
Sunday: Strength (rest) Conditioning (recovery run 10-20 minutes)
Diet will be high carb focus for recovery, everything else will fall where it falls.
And that's it for now, I'm about to leave for work so I'll update today's training and elaborate a little when I get a chance later today.
My goals have changed since finding out my back is all jacked up, so I'm no longer on a mad dash to 300+# BW.
I still want to be strong as ****, but I also want to be an all around better athlete. So my training will reflect that.
I'm currently focusing on two sports with my training, and as such, am using a lot of the principles from Alex Viada's Hybrid Training book. The two primary focuses are powerlifting (just getting stronger all the way around, really) and boxing. I don't intend to compete in the latter, at least not at this time, but I enjoy the training and like to be prepared physically for anything that may come up.
Primary goals are:
Increase muscle mass
Increase muscular strength, specifically in Sq/BP/DL
Increase aerobic conditioning
Regain technical proficiency with boxing footwork, hand eye coordination, and punching technique/power
Training will be split into strength work and conditioning work throughout the week, starting with the highest intensity work and working into lower intensity work as the week goes on.
Currently looking like:
Monday: Strength (Heavy BP, BP Volume, Push Press, Rows, Pull ups) Conditioning (Heavy Bag or Interval Run)
Tuesday: Strength (Heavy BS/DL, BS/DL Volume, Quad/Hammie, Abs) Conditioning (rest)
Wednesday: Strength (Rest) Conditioning (Mitt Work or Tempo Run 20-40 minutes)
Thursday: Strength (Speed BP, TUT CGBP, Shoulders, arms) Conditioning (rest)
Friday: Strength (Speed BS, Pause Sq, SGDL, Abs) Conditioning (rest)
Saturday: Strength (rest) Conditioning (long slow run 60-90 minutes)
Sunday: Strength (rest) Conditioning (recovery run 10-20 minutes)
Diet will be high carb focus for recovery, everything else will fall where it falls.
And that's it for now, I'm about to leave for work so I'll update today's training and elaborate a little when I get a chance later today.