Tuesday, February 4, 2014

Updated Training Plan.

Oh, hey! A blog I've forgotten about.
Ended up taking End of October-Mid December off from most of lifting regularly. Circus life got too busy. From Dec - January took time to get back into the swing of things. Starting a cut and just rewrote my training plan for the next 12+ weeks. Taking a cue from Paul Carter's base building, I'm doing 2-a-day training sessions + a circus training session. AM is for support work, PM is for heavy work. That's all assuming I'll wake up on time.... we'll see.

I recently read Al Kavadlo's Stretching Your Boundaries. Fantastic book; a lot of it is similar to Yoga, but I like the way Al phrases and lays out everything. As such, I've taken my flexibility routines from him.


Focus and Goals

Physical

Circus

Brain

  • Conditioning
  • Cutting Weight
  • Joint Health
  • Increase Flexibility
  • Increase Pressing
  • 5 Ball Cascade
  • 4 Ball Patterns
  • 3 Ball Body Throws
  • Diabolo Tricks
  • Devilstick / Clubs
  • Website
  • Continue German
  • Clarinet
  • Anatomy
  • Mental Math
Cutting Goal: <198# —OR— 2 belt notches.

Diet

Fat Loss: 2093 (-25%), 2233 (-20%), or 2372 (-15%)
Maintenance Calories: 2791


Carbs
Protein
Fat
Fiber
Calories
Per Day
123
260
80
45-56
2250-2300
Per Meal
40
86
26
15-19
750

Schedule



Mon
Tues
Wed
Thur
Fri
Sa
Sun
AM
Joint Routine
LBS1
Conditioning
Joint Routine
UBS1
Sh Flexi
Joint Routine
Back
Conditioning
Joint Routine
UBS2
Hip Flexi
Joint Routine
LBS2
Conditioning
FB Flexi
Conditioning

PM
UB1
Limber 11
LB1
UB2
Limber 11
LB2
UB3


Circus
4B
Troupe Practice
DevilI Stick
3B
Troupe Practice
4B/5B
Aerial Class
Aerial Class
Acro Class
Conditioning + Flexibility
Joint Routine
Conditioning
Joint Routine
Shoulder
Joint Routine
Conditioning
Joint Routine
Hips
Joint Routine
Conditioning
Full Body
Conditioning


Exercises

Routine

Exercises

Programming

Lower Body Support 1
Adductor Machine
Calves
Lunges/Goblet Squat
Hanging Leg Raise
1 x 100
4 x 12
4 x 12
4 x 12
Lower Body Support 2
Abduction Machine
Leg Curl
Leg Extension
Ab Wheel
4 x 10
4 x 10
4 x 20
4 x 20
Upper Body Support 1
Upright Row
Rope Pushdown
Curl
Cable Crunch
4 x 20
4 x 20
1 x 100
4 x 20
Upper Body Support 2
Side Lateral Raise
Bent Lateral Raise
Front Raise
Abs
4 x 12
4 x 12
1 x 100
4 x 12
Press 1
Bench
Chins
3 x 3 @ 80%, 5 x 5 @ 70%.
S & R match bench; add weight slowly
Press 2
Incline
Dips
5 x 8 @ 60% of Bench
5 x 5 (weighted)
Press 3
OHP
Pushup
Lat Pulldown
4 x 8 @ 50% of Bench
4 x 20
4 x 12
LB 1
Back Squat
Stiff Leg
1 @ 70%, 5 x 5 @ 60%
3-4 x 8-12 @ 40-50% DL
LB 2
Deadlift
Front Squat
5 x 3 @ 80%
3-4 x 8-12 @ 50-60% Squat
Back
BB Row
BB Shrug
Good Morning
Backbend
4 x 8
5 x 10
4 x 10 (LIGHT)
Unweighted

Flexibility Routines

Shoulders

Hips

Full Body

Shoulder Roll
Mountain
Crescent Moon
Wall Dog
Straight Arm Wall Stretch
Bent Arm Wall Stretch
Standing Plow
Deep Squat w/ Internal Shoulder Rotation
Mountain
½ Forward Bend
Full Forward Bend
Grounded Lunge
Down Dog
Grounded Lunge (opp. side)
Lying Twist
Seated Twist
½ Straddle
Full Straddle
Seated Fwd Bend
Butterfly
Frog
Ankle to knee Pose
Statue
Mountain
Crescent Moon
Warrior I > Warrior II > Triangle
Tree
Bound Eagle
Standing 1 leg foot hold
Drinking Bird (Warrior III)
Standing Quad Stretch/ Bow Pose
Down Dog
Cobra/Sphinx/Updog
Child’s Pose
Lying knee to chest
Lying twist
Half Straddle
Full Straddle
Seated Fwd Bend
Butterfly
Shoulderstand
Plow
Camel
Wheel
Corpse

Current Maxes



Squat

Front Squat

Deadlift

Bench

OHP

Row

PR
435
305
500
295
185
225 (?)
Rep Max
305 x 10
225 x 4
405 x 4
225 x 3

185 x 6
Training
410
305
495
250
175

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