re: OT Workout Thread of the Week..

I've been afraid of that.

I'm really wanting to gain mass, but wasn't seeing much gain focusing on that, so i figured if i aim for strength mass will follow. I have gained 18 lbs since mid june.

eta actually as of last night, 20 lbs. 3-5 of those lost before were just from spending 11 days in a 3rd world country though

I've read a little but never really tried it. I'll take principles here and there and try to apply but nothing more.

I think I want to change my routine up some in January but not sure what I want to do. Aside from adding swimming once a week to it. 45 min -1 hr of heavy swimming/some sprints. I figure it might help build muscle a little and it'll stop me from having to go up another pants size. I'm not used to belly fat, I refuse to gain another inch of waist

I was thinking of maybe doing the compound lifts twice a week, mixing 2 lifts per gym day. I don't do deadlifts, but I think I want to start doing some light ones. I fractured my back when I was 15, partially due to poor lifting technique and too much weight, so I've been avoiding them for a long time. I even avoided squats for a while when I started lifting.

I've hit DB presses up to the 100s, but I've toned it down recently. It's easy to lose it and it won't take much to frick something up.

Couple things for those involved:

-I HIGHLY recommend standing barbell presses over DB presses once you get to significant weight. DB presses can be so dangerous when you're at high weight, even getting them up into position is insane.

-Seems everyone is all about 4/5 set workouts with decreasing reps. There's a time and place for that, but if you're trying to bust through a plateau try some lower set/weight combinations. 3x3 and 2x2+1x1 are some of my favorites. As someone said, you gotta get used to being under a lot of weight.

One arm pushups, 25 each side-set of 10, then 2 sets of 5, then as many singles as it takes. One legged squats, 25 each side. 25 burpees. 25 pullups, in sets of 5. All while wearing a 30 lb pack.

Tuesday: Chest/Triceps

10-min. Incline Tred. Walk Warm-Up

Machine Bench Press 8-6-4-2
... 10 Push-Ups between sets

Decline DB Bench Press 6-6-6
... 10 Wide-Grip Push-Ups between sets

Incline DB Flys 10-8-6
... 5 Close-Grip Push-Ups between sets

Close-Grip DB Press 6-4-2
... 10 Bench Dips between sets

Standing DB Tri. Ext. 8-8-8-8
... 5 Close-Grip Push-Ups between sets

Machine Tri. Ext. 10-8-6

30-min. Eillitpical

10-min. Bike

Today, Thursday, I'll just do 1-2 hours of cardio.

Tomorrow, Friday, Legs/Core workout.

I'll take Saturday off.

Back at it Sunday with Traps/Shoulders.

Do the four workouts in order, not necessarily in four consecutive days...
Chest/Tri's then Back/Bi's then Legs/Core then Traps/Shoulders then Chest/Tri's etc.

Workout at a home gym, so can't do as much/exactly what I'd like as I would be able to at a normal gym.

today

15 min Alternating EMOM:
1) Run 100m,
2) :30 DU,
3) 10 Power Clean and Push Jerk (95/65)

Nice..

Today's WOD is..

3 rounds for time
50 DUs
15 Burpees
50 Air Squats
15 power snatches 115/75

..but I'm doing what I posted above.

I bought a bunch of stuff at the Deep South Comp so I can throw together things at home when I can't get to th gym.