Highway Periodization

[highwayjack]

Day5 Week1 MxS:

This one needs to stay short and sweet. I'll need a thorough warmup (been neglecting that factor lately) No shoes today

1Leg Squats/x3ea for 5 sets (left foot didnt like this exercise)
BB Bentover Row/(from the floor so I had to deadlift all sets first) 185x5,205x5,225x4,235x3,240x2

[highwayjack]

Day7 Wk1 MxS:

Back to alactic and lactic training. I've been pretty naughty with eating (like most of the folks who celebrate Christmas). Make sure I train hard today. Burning excess carb calories I've been taking in:

Tuck Jumps/x3,x6,x6,x5,x4 (no rest s.s.)
Hanging Snatches/95x3 for 5 sets (3minrest)
Jump Rope/60rev,90rev,90rev,90rev,70rev (2minrest)

[highwayjack]

Originally Posted by highwayjack

Had to take some time off to get my gym opened.

Day1 Week1 MxS (max. strength)
Is there a better way to break in a new training studio than with a max strength training session??? Doubt it:

This will last 4 weeks. I will also throw in sprints and some Parkour training to keep it interesting.
BB Deads 10x1-4 reps/315x2 for 5 sets
Heavy Band Military Press 10x1-4/ lightestx6,midx1,lightestx5,2l ightestx1,lightestx5

Surprisingly bad workout. A few factors may have something to do with it. Allergic reaction to a wasp sting on arm, and change in workout time to late afternoon. Hopefully I'll be up and running next week full throttle. My grip strength was pretty low today. I'll have to augment some grip strengrth work where I can.

Day1 Week2 MxS
Getting my arse in the gym. Hit it hard and party hard later (the best way to play the holiday thing....screw watching calories)

BBDeads 6x1-4/325x1,325x2,325x2,325x2,325x2,325x1Heavy Band Military w/DB 6x1-4/heavyband x1,x2,x2,x2,x1,x1
Hand bugging me a bit. Able to get through it. Great Christmas Eve workout!!!

[highwayjack]

Originally Posted by highwayjack

Day3 Week1 MxS:
Some Lactic and Alactic training today. This will be tricky being that Alactic system needs more rest time then Lactic.

short dynamic warmup

1. Long Jumps 3x10 t.s. (triset)
2. Staggered Hand Plyo Pushup 3x6,5,4
3. Jump Rope/ high knee 60sec,normal 60sec,hiptwist 60sec
Did each exercise with a 30sec active rest between exercises. I took 2min break between sets. Definitely needed that 3rd minute.

Day2 Was totally off (besides the 12oz. beer bottle curls)
Day3 Week2 MxS:

Long Jumps 4x10/3x10
Staggered Hand Plyo Pushups 4x6/x6,x6,x4
Jump Rope 4x60sec/x60sec,x60sec,x45sec
Keg Snatches 2x10/x10,x5
Adding the extra exercise caused a serious deficit in endurance. I just got the keg in and was going to incorporate it somehow

[highwayjack]

Day3 Week3: Conversion to power phase

Rest Day

Haven't been in the forum for awhile, but I have been conssitently training. I'll try to keep the journal going.

[highwayjack]

Morning:
Squat Drops 4x10sec (7x)/9,9,9
Jump over bench to high jump 4x5 (rest 3min)/5 all
Afternoon:

1. Deads to Power shrug 4x6/145x6,155x6,155x6,155x6
2. Chinups 4x5 (rest 3min)/5,4,3,3

[highwayjack]

Day5 Week3
Morning Workout
Knee was bugging me last time. See what I can do this week.
Split Jumps 3x10sec (14ea)/11,11,11
Jump Rope (shuffle) 3x10sec (20ea)/25,25,25

*Left knee flared up again. While I was adjusting posture during exercise the right knee started acting up. This all happened during the split jumps. Most likely a combination of one weaker glute medius and shortened adductors.

Afternoon Workout:
Front Squats 4x6/115x6,125x6,130x6
RDL 4x6/115x6,155x6,155x6

*Left knee was showing slight signs of irritation. Leave it alone and come back strong Monday.

[jsonbrent]

lookin good bro....all this talk about knee pain is making my knees hurt......

[highwayjack]

Originally Posted by jsonbrent

lookin good bro....all this talk about knee pain is making my knees hurt......

My warmups are getting longer and longer trying to keep the knee issue down.

Week4 Day1: Conv. to PWR

Changing and progressing exercises for the next four weeks. I wanted 10 weeks of conversion to power training, but the last 3 weeks would be excessive. My alactic system should be in peak condition soon enough.

Morning:

1. Lateral Plyo Shuffle on Bench 4x10sec/10,11,15,17 (increased reaction time each set)
2. Prisoner Jump Squats 4x10sec/10,8,10,10

Ran through it smoothly. Feeling more mobility and ROM from prior workouts and warmups

Evening:
1. Full Snatch 5x4(mini sets "singles")/ 95x5singles,105x5singles,115x4singles,115x3singles
2. Situp to Squat to Plyo Pushup 5x5/5,5,5,4

hit the right wrist in a bad way. Stop before it becomes a serious issue

[highwayjack]

Week4 Day2:

Morning:
1. Lateral Shuffles with Keg OVHD (4x10sec)/20yds,20yds,25yds,30yds
2. 4 Point Turnovers "Breakdance" (4x10sec 3min rest)/4x,5x,7x,6x

Afternoon:
1. Pullup to dip attempt (5x4singles)/4s,4s,4s,2s
2. DB 1Arm "cheat" rows (5x5)/45x5ea,55x5ea,65x5ea,70x5ea