return to sword and shield

Still trying to find a balance with training my lower and upper body given my lower body isn't conditioned to hard training yet. Any set taken close to failure HURTS for days. Like I said with my last post, I'm training my upper body while fixing my lower. This doesn't mean the lower body is ignored entirely. Oh no no, we have learned from that mistake. Unless I'm feeling pain or symptoms get worse, movement is medicine. In the interim, I'm adding more and more movement where I can.

Sword and shield is not my program idea (credit bells and bodybuilding). This version is closest to V2 of his insta page. 

AM

Warmup: rope flow, jump rope

Lift: 

- bodybuild (2x week) upper.

- lower singles (2-3x week).

- rest or calf days as needed.

Cool down:

Stretch adductors, hips

PM

Mace endurance

Easy Carries

Bodybuild

2-3 different variations. Cycle movements as needed.

Upper Press 50 in 5 ss Upper Pull 50 in 5

Bi, tri, shoulders 60 in 4

Lower singles

Hinge or squat. Goal is power not weight. We are trying to rebuild not get bigger. Stop when any yellow or red flag (tingle, tightness, pain) rears it's head. In terms of how many singles, set a timer and go to town (as many in 20-25min).

Mace

Change variation and weight daily 

Carries typically suitcase carry marches. Focus on ab contraction.

Examples:

- two handed swings for time.

- one handed swings for time.

- swings for strength. Pyramid up sets of 10-20. Back off sets.

- mace flow.

In the 'for time' swings, progress is measured by increasing rounds, decreasing rest, then increasing weight.

train it or fix it

I'm a big fan of decision trees applied to training. As with most blog posts, this is a lesson I have to learn over and over and over. But the premise is simple: train it or fix it.

Train it

Can you push sets hard without aggravating an existing injury? Do it.

Fix it

Does training a movement make all metrics worse? I.e. sciatica flares up, your knees feel like someone hit them with a bat? Are you not able to train with any intensity other than baby light? Fix it.

It's not worth trying to make progress with a movement or body part that you cant push close to failure without serious ramifications. This doesn't mean you leave this movement or limb to rot. It means you are LUCKY. You get to put all your training capital into things that are working NOW. Fixing things can be done every day, but the goal isn't the same as actual training. The goal is to restore and not physical transformation.

Food for thought.

daily conditioning + dessert only

Let's. Fucking. Go.

Let's assume you read the last post and said nah chat. I don't give a shit about bus bench workouts. I just want to build work capacity, feel great, and look good doing it. Bro I've got you. 

Remove the actual 'training' blocked workouts and replace with conditioning + dessert only. Increase weight or reps when it's disgustingly easy, or mid workout. Whatever. Have fun. Membuh fun? I membuh.

Conditioning - 30min circuits

Press + mace/club + quads

Pull + ab wheel + hams

Fill in whatever exercises you want. Don't repeat workouts often. Regress movements as needed. Strength isn't the goal but you will build strength. Size isn't the goal hit you will get bigger. No sets are taken to failure.

Dessert - 1 move/day to failure

Same deal as before. You can do this sick dying or dead. Don't repeat movements often, and work whatever has the most horsepower at the moment.

Examples

Tri pushdowns, tri extensions

Pelican curl, ring curl, hammer curl 

Leg curl, hip flexors, calves

Rear delt raise, front plate raise 

more on daily conditioning + actual training

To be clear I'm gonna use Dan John terms.

Park bench: no expectation on going anywhere.

Bus bench: I'm expecting to go somewhere.

Programming usually falls in one bucket or the other. If you're a generalist like me, why not zoidberg (see: both)? Personally I'm more in the park bench court nowadays. I have seen amazing dividends from daily conditioning, and I'm gifted small amounts of size and strength as a bonus. Actual bus bench training doesn't have to be anything more than increased effort over time. If you're spending your entire week building work capacity, really how hard are 4 difficult sets to failure a week? 

The setup - morning 

Mon-fri: alternate

- push + mace/club circuits. 1 set of dessert. 

- pull + mace/club circuits. 1 set of dessert.

Sat

Deadlift variation - top set and back off set.

1 set of pulldown dessert.

Increase weight every week. Drop weight after 4-6 weeks or rotate movement pattern.

Sun

Bench variation - top set and back off set.

1 set of tricep dessert.

Increase weight every week. Drop weight after 4-6 weeks or rotate movement pattern.

The setup - afternoon

Mobility and yoga.

I'm surprised too. But I suck at it and I'd like not to.

Conditioning 

Press: pushups, explosive pushups, dips, ring dips.

Pull: swing, sand row, gorilla row, snatch.

Dessert 

One all out dropset of a movement you can do sick dying or dead. The goal is not to count reps, just do work and get a sick pump. Add regressions where possible (ex: add bands to pullups).

Good dessert options

Pullups, chinups, pulldowns, pelican curl, ring curl, hammer curl, band curls, band rows.

Seated calf raises.

Tricep extensions, tricep pushdown, tricep overhead.

Rear delt raise, plate.raise.