3 weeks of conditioning
by Scott Bird
May 29, 2005
7 comments
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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.
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Comments
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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?
Posted by: Kris | May 29, 2005 10:00 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.
Posted by: Alberto Caraballo | May 29, 2005 10:23 PM
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
Posted by: Stinn | May 30, 2005 4:56 AM
seems like a decent routine to keep you ticking over. enjoy the time (almost) off.
Posted by: john yeo | May 30, 2005 10:03 AM
what CoC do you have?
Posted by: john yeo | May 30, 2005 10:46 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.
Posted by: Kris | May 30, 2005 11:45 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.
Posted by: Scott | June 19, 2005 10:22 AM