3 weeks of conditioning

Scott Birdby Scott Bird | May 29, 2005
Filed in routines , workouts | 7 comments

For the next few weeks I’ll be operating as a tourist guide, showing my parents some of the UK. The combination of castles, ruined cathedrals and summer sun proved too tempting (photo ops abound). So it looks like a bit of bodyweight conditioning for a while.

The plan I have in mind is essentially a simplified Westside-style split using bodyweight exercises :

Wednesdays (ME Upper Body)

Push-up / Push-up (close-grip) 8×3
Push-up (plyo) / Push-up (band) 3×6
Dumbell row (heavy object) 4×10
Pull apart (band) 3×15
Crunches / V-up 4×10

Fridays (Lower body)

Hindu squat / Hindu squat (sumo) 2×50
Pistol squats / Step-ups / Lunges 4×8
Leg curls (band) / Pull-throughs (band) 4×10
Captains of Crush gripper – 3 sets of max reps each hand.
Paper tearing

On Sundays (Repetition Upper Body)

Push-up / Band push-up
Tricep extensions (band) / Tricep pushdown (band) 3×10
Chin-ups / Pull-ups 4×8
Lateral raises (heavy object) 3×10
Preacher curls (heavy object) 3×10

I’ll be curious to see if there are any benefits with having an active rest over this time. Summary - and possibly a video or two - in a few weeks’ time.


"Sonnon is without doubt one of the top conditioning coaches in the US, the thinking man's coach. He is the hologram man. Try and hit him and he disappears."
- Pavel Tsatsouline

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Discussion

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Comments

1
Kris
May 29, 2005 10:00 PM

Sounds like an enjoyable sudden twist (I like castles for one thing). I gather this means you won’t have time to test for a new deadlift max before you head off?

2
Alberto Caraballo
May 29, 2005 10:23 PM

Hey, Kris, I bet his deadlift goes up a notch if he does this. I’m writing this routine down, sounds like a winner.

Scott, you think you can post a video of the Hindu squats? I’d love to learn how to do those.

3
Stinn
May 30, 2005 4:56 AM

Either way the deadlift will come in time, a nice trip to england and a good rest sounds better. Have fun, I look forward to reading your summary

4
john yeo
May 30, 2005 10:03 AM

seems like a decent routine to keep you ticking over. enjoy the time (almost) off.

5
john yeo
May 30, 2005 10:46 AM

what CoC do you have?

6
Kris
May 30, 2005 11:45 AM

Alberto, agreed. The problem is usually not “finding the time” to rest. I usually try to take at least one longer break a year from all-out lifting (Rufus saw to it this year). Still, I’m mighty curious how much the rack pull routine has piled on Scott’s dead.

7
Scott
June 19, 2005 10:22 AM

Kris : I’m getting pretty curious myself. We’re about to get a serious storm here, so that should be a perfect backdrop for a bit of pulling. Looking forward to it.

Alberto : I’ll knock up a video this afternoon. A few Hindu squats should be a great warmup.

Stinn: Summary soon. Just as soon as I sort through these photos.

John : I don’t use the grippers all that often (they’re just handy when travelling, mainly due to size), but I’ve got the trainer and #1. My left hand grip is lagging a bit, so I probably won’t get a #2 until I can comfortably close the #1 with both hands. It’s currently a right-hand only thing.

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