I started a new training program this week that is offered for free by Greg Nuckols on his new site Stronger By Science. The nice thing about this program is that it can be used by beginner, intermediate and advanced lifters. You can read all about it and download the program yourself here.
I like this program because it’s designed to add muscle and strength at the same time so it can be used by bodybuilders and/or powerlifters. Even though I have been lifting for a few years now, knowing how to create an intelligent training program with built in progression over time has been something that I have really not had a good grasp on. I understand the ideas and concepts in general but actually putting it into a good training program has been a challenge. Most of my training has been linear in that once I can lift x amount of weight for x reps by x sets its time to increase the weight the next training session. This works great for awhile but one can’t make linear gains like that forever and I think trying to do so only leads to burnout and injury as you end up training to close to failure to often and your body simply can’t recover.
Here is some training footage of Day 3 of the program. Main lift is Deadlifts at 70% of 1 RM for 4 sets of 4 reps followed by the Aux lift of Paused Squats for 4 sets or 4 Reps. If you are interested I track all of my training on the forums here.
I was going to start this program as part of my lean gaining phase but have decided I want to keep losing a bit more yet. Taking a diet break over vacation has helped a lot and I am eager to keep digging. During the Rugged Maniac race last weekend I ended up smashing my shin pretty good and it turned out I injured it more then I originally thought.
Man I did a real number on my shin today. Not just a nasty cut but some rather obvious swelling and I am sure some bruising in the days ahead. If I had to do it all over again I wouldn't change a thing. When you are out challenging yourself you risk injury and sometimes that happens. I would much rather be doing this then sitting on the couch playing it safe! #livinglifemyway #challengeyourself #nogutsnoglory
In addition I also ended up with a skin infection and I am now taking antibiotics for it. Despite the injury I was able to get in all my training completed for the week so very happy with that and the leg is on the mend and feeling much better.
Also on my return from vacation I was asked to participate in the Dragon Boat race again this year for my company. Originally I was not going to as I wanted to focus on my bodybuilding and give others an opportunity and they had more then enough men to fill all the spots but I guess some are not able to be there for race day which is August 12th and 13th. In any event I agreed to help out so went to my first practice on Thursday which was everyone else’s 4th practice and man it was so hard! Even though I have done it before to do a full practice race on your first time out in a year was challenging to say the least. We have one more practice this Thursday and then the official race on the weekend so I will let you know how we do.