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Old 07-23-2013, 10:21 AM   #21
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Let's do this Steve! In for the WIN!
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Old 07-23-2013, 11:11 AM   #22
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Quote:
Originally Posted by Tannhauser View Post
Happy to hear that you're back in the game and working on your health.



Uphill walking is hard work for a big guy.

Will you be starting below this volume/frequency and working your way up? Or straight in there at five times a week?
Starting slow on the bells and building.

The walking will start slow as well, but if my conditioning improves I will naturally start to push the speed.
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Old 07-23-2013, 11:15 AM   #23
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Smash it big guy!
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Old 07-23-2013, 11:32 AM   #24
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Good luck Bearded One! Get to swingin'!
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Old 07-23-2013, 11:44 AM   #25
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A fleshing out of the plan forward.

--Heavy days will be on the weekends, distraction free.
--Conditioning during the week only, first thing in the AM on training days.

Monday - Conditioning (PM)
Tuesday - Moderate Deads + Squats, Conditioning (AM)
Wednesday - Light Bench + Arm Work, Conditioning (AM)
Thursday - Conditioning (PM)
Friday - Conditioning (PM)
Saturday - Heavy Deads or Squats + Assistance
Sunday - Heavy Bench + Arm Work

*Might work in ab work with PM conditioning sessions over time if I feel like it.

Heavy Deads and Squats

Alternating between 2 weeks.

Week 1 - Heavy deadlift, daily max. Slightly lighter squat weight (SLIGHTLY) and probably go for a rep PR.

Week 2 - Heavy squat, daily max. Slightly lighter deadlift weight (SLIGHTLY) and probably go for a rep PR. Deadlift will be from 3" distance.

Heavy Bench

Work up to a daily max. Assistance work will be 2-3 sets of dumbbell curls and lying tricep extensions each.

Moderate Deads + Squats

70% deads for singles, alternating between sumo and conventional. Slightly lighter squat weight than daily max and probably go for a rep PR.

Light Bench + Arm Work

400-440ish bench for 8-10 singles. Assistance work will be 2-3 sets of dumbbell curls and lying tricep extensions each.

Notes

Not a dramatic change over what I have been doing. Biggest change is not training squats and deads heavy each week. The second biggest change will be forcing myself to stick to a schedule. I need to do this to help balance my life.
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Old 07-23-2013, 11:50 AM   #26
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Will be watching, looks like a good plan and just sounds like you'll be healthier overall.
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Old 07-23-2013, 12:12 PM   #27
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Looks like a great plan, I'm sure you will kill it!
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Old 07-23-2013, 12:48 PM   #28
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Good luck with movimng foward.

My personaly fav to be in 'meet' condition is to do plenty of sessions of all 3 meet lifts.
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Old 07-23-2013, 01:29 PM   #29
BendtheBar
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Eff this I need redemption. I am going to lift.
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Old 07-23-2013, 01:43 PM   #30
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Deadlift the world.
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