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.

sword and shield variation oct 2022

Ripped this right from bells and bodybuilding. I'm a big fan of a loose program that strives for size and conditioning. As the progenitor puts it - there are bodybuilders who cant move and kettlebellers who look like they don't lift. Why not zoidberg (six: do both).

This program doesn't have scheduled rest days, so intensity and volume have to be pretty heavily monitored and managed. Going too hard on one day could mean sandbagging the next week.

The basics (my variant)

Day1: upper bodybuilding

Press variation 50 reps in 5 sets

Super set

Suspension rows and curls (no goal, just get blood in the body, utilize assisted negatives)

Press variation sets of 8 with 10-30s rest (1/2 main working weight)

Curl 1x100

Neck manual and band resistance x 1 

Day2: AM restore, PM condition 20-60min

Restore - 10min of sled drags or suitcase carries

Condition - alternate movements and loads each session

Explosive hinge : one and two arm swings

Clean and press variations : vary load

Day3: AM restore, PM condition 20-60min

Restore (same as 2)

Condition - (same as 2)

Windmills

Lower : squats, dead variations 

Nuances

I've tried peppering in heavier body building and conditioning days (see: kegs, farmers). I kind of wish I hadn't. These days are definitely possible but they dig a hole you have to eat and sleep out of.

Upper body building days are used both for hypertrophy and for an overall 'rest' for the rest of the body. Specifically, using movements that give your lower back a rest and pose minor danger to your shoulders due to the higher rep ranges.

Overall impression

I don't think I've ever felt better on a program both in terms of how I feel mentally and how well move. It's too soon to evaluate this methodology for strength and size, but I expect time and effort to pack on the meat.

conditioning 10/15

30min circuits

One arm kb swings (20kg x 15)

Windmill 12kg x 5

Keg carry