Monday, September 29, 2014

A Modification To Alex's Exercise Schedule



Song:  Aqua Vitae

Group:  Future World Music


 Since Alex's weight training has now gotten much higher in intensity
due to his lifting of each lift at near maximum weight for ten sets of one repetition
(30 seconds to one minute rest between each set)...
and since our nightly walks are getting more strenuous with the amount of sand
we are now accumulating in our rucksacks 
(which is starting to make a difference when we walk up the major hill during our walks)...
we will omit the nightly walks on Sundays and on Thursdays
(Alex's heavy weight training days)...
to allow him full recovery.

Alex eats extra portions of protein on these days also.

I have also added strict presses to his Sunday routine.

He will do one set of the Trap Bar Deadlift...
immediately do one set of the press...
and then rest for 30 or so seconds before repeating for a total of 10 sets.

After his sets...
he will do one set of twenty reps of the pull up
(he has yet to do one complete pull up...
but he goes as high as he can for 4 or so times...
and then rests for 30 or so seconds before attempting more...
until a total of twenty solid attempts have been completed).

I have also taken out the Barbell Rows on Thursdays...
and will have him do the twenty Pull Up set after his Thursday heavy weight training instead
(twice a week sessions will allow him to progress 
in this all important exercise at a greater rate).



I have taken out the block for him to stand on while doing these Deadlifts...
as he is now using fairly heavy weights on his Squat day (Fri)...
and he goes to rock bottom with his Squats.


Alex is now doing 10 sets of 240 lbs in the Trap Bar Deadlift.


Right after each Deadlift...
Alex does a strict Press
(he is pressing 80 lbs overhead in a strict fashion).

This is a non ballistic lift.
Although he could learn to lift far more by jerking the weight...
I want him to build the raw strength of his shoulders and triceps with a strict Press
(I will introduce Alex to the Clean and Jerk at a later time.
When I do...it will take the place of the Deadlift and the Press).


To control his pacing and to ensure he unifies his body to his breathing...
I have him inhale before all lifts...
then exhale during the lift...
then while holding the lift at the top...
he will inhale again...
and then exhale on the way down...
with the weight under his complete control at all times.


Alex is now doing pull ups from the pull up bar...
without a cheater block underneath him.


He can almost complete a full pull up
(he still needs to work on the strictness  :)

In a little while...
Alex will be able to do complete pull ups.

When he can do 20 strict (no swaying or caterpillering) 
and full (full extension to chest to the bar)
pull ups in a row without rest...
we can then add weight to his set.






2 comments:

  1. Beast mode! Have you considered mixing in some slow/controlled negatives for pull up strength? Alex should be excited for the clean and jerks... one of my favorite exercises :)

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  2. Actually, his returns on all of his lifts are controlled negatives. He must inhale and then exhale during the lift...hold and inhale...then slowly exhale and return the weight (or himself) to the starting position. On his pull-ups, he must go back to full extension controlled and slowly (generally 3 or so seconds from top position to bottom while exhaling).

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