Update 13 - Multi Updates - May 22nd & June 23rd 2019

May 22nd - Rep Changes

Testing new rep style. Instead of 5x5. Still 5 sets, but pyramid down from 1 as I increase intensity each set.

Set 1 - 5 reps
Set 2 - 4 reps instead of 5
Set 3 - 3 reps instead of 5
Set 2 - 2 reps instead of 5
Set 1 - 1 rep

June 23rd - Continued adjustments

Still about 10 weeks away from my 2 year mark of consistent conditioning. I’ve moved away from machines completely to focus on triple extension type lifts, particularly Olympic Lifting. I’ve removed bicep curls and narrowed down my routine to 4 compound exercises, the intensities of which I base off my Snatch weight.

I have a “1 RM” base weight for Snatch, and then base all the other exercises off it for that day. Below are the values I’m currently using:

Deadlift Pulls - To increase my ability to clean more weight - 150% x Snatch
Clean & Jerk ( Split Variant ) - The easiest of the jerks - 125% x Snatch
Clean & Jerk ( Squat Variant ) - Similar to Snatch but easier - 110% x Snatch
Snatch - Hardest movement, least weight and is the basis - 70%~100% x 1 RM

Doing too many exercises is over training, I think I had 7 before, but when I experienced the most strength progress for Tricking, I had 5 machine exercises, tricking 3x a week, conditioning 1x. The intensities weren’t even that much at the time.

When I started to focus most on improving strength, in a way I shifted my focus to that at the expense of Tricking. Tricking has to be the #1 priority, and can’t suffer in order to make gains for conditioning.

My best indication is the balance achieved by being able to trick then go into a full body conditioning session and wake up the next morning feeling GOOD. Not too stiff, maybe a little, but definitely not painful like how I’ve felt in the last few months, being so attracted to hitting higher and higher numbers. I was making a lot of progress at both tricking and conditioning, but the pain that comes with it isn’t sustainable long term. So I’ve reverted to what I believe is a more sustainable routine.

4 Exercises, 60 reps total, all full body, about 1h total. More for fitness, but not for the ego of hitting certain numbers at the gym, the numbers are actually lower, much like how it was when I was doing great in 2018. My numbers weren’t too great back then, but I was efficient at stressing and most importantly getting in the recovery that enabled so much better tricking performance.

The last thing I’m going to consider adding is Low Intensity Steady State Cardio on my days off. 60-75% of my total heart rate for 30-45 minutes. Not enough to burn muscle, not enough to really fatigue me on my rest days, but enough to boost cardio which is a weakness of mine and overall feel healthier!

Still a work in progress ! :)