linear gains : chaotic approach

I've been learning python. Fucking, finally. I've always wanted to be able to program, but I've damn near failed every class I ever took. Good news! The reason isnt that my brain is a dud, it's because taking classes on some things is mind numbingly boring. Unless I can make a connection between an actual problem I'm having and what im learning, it ain't gonna stick. Case and point, sql. Nothing stuck in college, but I'm now considered one of the heavies at my company. 

I've got bigger plans for python, but I started on building a workout generator for sword and shield. With the press of a button, I can get weeks of randomized workouts and weights. There is NOTHING wrong with this approach, but I'm finding my neck still isn't up for dynamic movements. And I'll be damned if kettlebells aren't mostly dynamic.

This means I'm sticking with slower exercises for now, even if the goal is to move the bar as fast as possible. I've always been more comfortable with doing a shitton of times sets instead a few sets to failure to drive progress. This is what I came up with.

General

Linear progression push/pull

6 week mesocycles

Pull current: rdl, sdl, snatch rack pull

Pull reserve: rolling thunder dl, Jefferson dl

Push current: floor press close grip

Push reserve: dips, ring dips, pushups, ring pushups

Schedule 

AM (all days) mobility, sled, or suitcase carry 

Pull: 30min EMOM alternating

- pull current 

- kettlebell clean and press 

- (finisher post EMOM) 3x10-20 cable row

Push: 30min EMOM alternating

- push current 

- ring curl variation or ring row variation 

Off - mobility

Off - hill sprints 

Linear progression

The python randomizer pulls a value out of pull current for ever pull workout. Every time that same movement comes out of the bag, add 10lbs.

Example

Workout 1, rdl, 100lbs

Workout 2, snatch rack pull, 135lbs

Workout 3, rdl, 110lbs

...and so on

The weights start deliberately low and can climb deceptively high in a single cycle should their die roll hit several times in a row. 

Number of reps per set

Unimportant. The goal is to get quality work done without introducing a large amount of fatigue (Dan John's ladders anyone?). Leaving 2-3 reps in reserve is a good baseline. Another way to signal a stop is when speed noticably drops.

Swapping stale movements 

Ideally, movements should be swapped out as needed. This can happen at any point of a 6 week cycle, and serves as a mini deload as the new movement is introduced at it's starting weight. 

Progressive overload

Every full mesocycle completed with a movement increases the floor weight by 2.5-10lbs.