Monday, December 26, 2011

Training and more calibration

So the results of my trap specialization put me into an obvious over-zealous zone regarding my next adventure. Namely, bringing up my erectors, mid-back, and hamstrings, while maintaining the trap work.

Ahhhhh the best laid plans of mice and men.

It hit me today that point of specializing is to, well, specialize.

So I will be scaling back my training for the next 4-5 weeks to concentrate on rowing and hypers.  I will still shrug but I will drop the specific hamstring work.  I think that rowing can be done as often as needed.  Hypers I will drop to twice a week.  I still need to specialize on hams, but I will have a few weeks to do that after this phase, before I start my meet preparation.

So today looked like this.......

Mondays - Pressing and Rows
Incline -
bar x 40
135 x 15,5
185 x 5
225 x 4
275 x 3
315 x 2
365 x 1
315 x 7
225 x 17

No spotter today so I just stuck with 365 and 315 for 7 but 8 was there.  Still chasing the elusive 10.

Cable Rows - stack 6 sets of 10

One thing I am going to do, is just hit the 200 pound dumbbell I have at the house on the other days more than likely.  I figure if I can crank out 20-30 reps with that thing, the mid-back will be stout.

So this is the readjusted version of the program now......

Monday - Pressing and Rows

Tuesday - Shrugs Hypers

Wednesday - Rows Abs

Thursday - Squats Abs

Saturday -  Rows Hypers Abs

Figuring out the hamstring work for the next phase will not be difficult.  More than likely it will be stiff legs and leg curls.  With leg curls two or three times a week and stiffs once.  But that's another time and another place.

I am looking forward to starting my meet prep already.  I miss my bread and butter bare-bones style training, but I understand the need for these phases and I'm positive they will pay off come meet time.

I hope everyone had a great Christmas.