- General Goals
- Strength: 2/3/4/5 Plates
- Bench 315 (currently? estimated 250-270)
Squat 405- Deadlift 495 (last time I maxed 455 w/out straps, my squat max was 370 then)
- Pull-up + BW equivalent (1RM currently ~50% BW)
- Bodyweight Skills
- Hold free hanstand for 60s
- Back lever
- Circus Skills
- Juggle 5 balls
- Juggle 4 clubs
- "Banana Peel" Handstand
- Standing 1-handed back lift
- Training Goals/Guidelines
- Increase OHP (useful for acro lifts)
- Paused-bottom squats (useful for acrobatics)
- Upper-body pulling (useful for aerial)
- Increase vertical leap
- Static holds
- Stability
- Bodyweight skills
- Work on lines (toes pointed!)
- Increase flexibility
Since I started training regularly a few months ago I noticed my strength seems to work in 6-8 week cycles, so I'm programming for that. Two weeks ago I maxed out my squat and hit 405, but I'm pretty sure I can't do that regularly. If all goes according to plan I should be doing three sets of 405 x 1 in 4 to 5 weeks. Once I do that I may swap out my goals a bit. Work towards cutting weight + bodyweight skills for a cycle or two. I'd love to drop the belly-fat, it'll help for shows a lot. I know that I have a lot of goals, but it seems to work well for me. Instead of only focusing on one thing, I have some guidelines that I'll swap out during cycles. Each cycle can focus on a handful of items while still working towards overall goals elsewhere. This cycle is a strength cycle, so I'm working towards those numbers. Next one may be a flexibility and bodyweight skill cycle. We'll see how I'm feeling!
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