First week back

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Scott Birdby Scott Bird | August 1, 2006
Filed in Weekly summary , workouts | 2 comments

It’s great to be in the rack once again. I’d almost forgotten what it’s like to be sore all the day following a workout - something which I’ve experienced a few times this past week.

In addition to numerous impromptu sets of chin-ups (the bar calls out each time I pass the doorway), the outlined routine has been followed; up to the main lifts anyway. The items dropped (if time is limited or I’ve managed to wear myself out on the main lifts) are accessory exercises. The volume should pick back up over the next couple of weeks, and these should become regular players.

As well as assorted ab work, plyometrics, bodyweight exercises and a few sets of band moves (no kettlebell swinging this week); the primary lifting has consisted of :

Squat 8×2@60/132
Floor press 2×10@40/88, 9×3@60/132
Deadlift 2×10@60/132, 2×8@80/176, 5@100/225, 3@120/264

With the deadlifts, these were done from the lowest pins (wooden floor) with a few layers of rubber matting inside the rack to make up most of the height difference (probably still an inch or two off the floor). Sumo stance and double overhand grip throughout.


"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

Are you ready for Tacfit?




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Comments

1

Scott, sounds like a good start back. Probably need to get reconditioned to weight training. It will be interesting to see what you do once you get past the start phase.

Posted by: Bud Gibson | August 2, 2006 11:14 AM

2

Restarting after a reasonable break certainly demonstrates the benefits of a well-rounded approach over a focus on one type of training. It’s great to feel like your entire body has been worked over.

Posted by: Scott | August 2, 2006 8:26 PM

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