The Triple J Garage Gym
So the big move has happened, and now officially out of London and into the country.
Today was the first training session I have been able to get done properly.
I still have my goals of a 100kg overhead press and back up to a 140kg bench and I am incorporating them into a system of training through an idea that first came onto my radar on a Dan John talk and then again after hearing something similar on a podcast with Christian Thibaudeau. The idea is to focus on certain aspects of physical development with the changing seasons across 12-week periods.
I am not training for a specific event, I don't play rugby anymore, but feeling strong, and athletic being able to demonstrate to athletes I am working with and being able to keep up with my son as he grows are important to me.
So the idea as I mentioned is to train seasonally with a focus on that season.
it doesn't mean I neglect everything else it just means there is an emphasis on a particular physical attribute.
There will continue to be major influences from coaches I have learnt from and this will ultimately be my take on it, but I will always give credit to those who's work or idea's I am using
So the plan is as follows (this was how Christian Thibaudeau mentioned a client of his had set it out that kind of made sense to me).
Starting this week (although we are already in Winter)
First 12 weeks - Winter
Strength focus - heavy weights - very few exercises - big compound movements with the odd exercise thrown in to work on weak points
Second 12 weeks - Spring
Power Focus - More Olympic-style lifting
Third 12 Weeks - Summer
More sprint, plyometric and athletic-based, lighter weights
Forth 12 Weeks - Autumn
More Hypertrophy Based Programme
It leaves 4 weeks of a 52-week year to play around with maybe use as transition style weeks for example.
So to begin this off
I'll probably be aiming for around 3 sessions a week depending on schedules.
It will have influences from Louie Simmons, Ashley Jones, Dan John and a few others that I will credit in due course.
Today was the first in the Triple J Garage Gym, it's been a while since I lifted heavy so eased my way into this today with the weights.
Rest was as needed and felt ready to go.
Deadlifts
Wave reps - 6,5,4,6,5,4
80/90/95/80/90/95kg
Push Press
4 x 6 reps
40kg (a bit easy to be fair)
DB Split Squat
3 x 8
2 x 15kg
Supersetted
Pendlay Row
3 x 8
40kg
Tricep kickbacks
3 x 8
12.5kg DB's
and that was it - body felt good, a bit rusty bit good.
I finished up with some Signal 6 reset work and session one under my belt.
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