Back under the bar, amen!

For the past 5-6 months, I have trained exclusively at home mostly with boxing, sledge hammers, tires, kettlebells, Olympic rings/suspension trainers, and running. I have records for some decent suspension/bodyweight workouts I did the past few weeks but may not get around to posting them (because who cares?). However, I have been annoyed by a lack of consistent programming and zero access to squatting and deadlifting.

So this Saturday I got off my duff, as it were, and did a full-body "diagnostic" workout, and then today I began a three-day split program that I will continue until 2015. After that I am interested in trying the "High Intensity Method" as promoted/pioneered by Mike Mentzer and/or adapted by Ellington Darden. Then again, I may just finally bite the proverbial bullet and try Wendler's 5/3/1 method. At some point I am sure I will become addicted to almost-daily squatting again.

For now, though, here are the data about my return to Barbarity:

Saturday, 15 November 2014 

FSQ: 145, 155, 165, 175 lbs x 10, 8, 6, 6

neck press: 135, 145, 155, 165 x 10, 8, 6, 6

seated row: 160, 170, 180, 190 x 10, 8, 6, 6

incline db press: 40, 45, 50 x 10, 8, 6

unilateral row-curl: 70, 80, 90 x 10, 8, 6 (per arm)
[I thought of these on the spot, though I'm sure I did not invent them. It's like a seated row, but you add some core rotation and then end the pull by curling the handle across your torso.]


Monday, 17 November 2014 - Arnold 3-day split (M W F) 

BP: 10, 8, 8, 6, 6 @ 155, 165, 175, 185, 195 lbs

PU: 10, 8, 6, 4, 2 @ bdw

db MP: 10, 8, 6 @ 35, 45, 55

EZ bar curl: 10, 8, 6 @ 60, 70, 80

tricep extension: 10, 8, 6 @ 30, 50, 70

SQ: 10, 8, 6 @ 165, 185, 205

leg curls: 10, 8, 6 @ 60, 70, 80 (?)
[The plates were numbered so I assume each plate was ten pounds.]  

calf raises: 10 x 5 @ 100

crunches: 50

wrist curls: N/A
[I will get back on the grip training horse on off-days.]

+ + + 

Wednesday I will do pretty exactly the same workout, but with less rest between exercises and Friday I will see about upping the calf raises bench press, squat, and crunches. I'm clearly much weaker than I was back in May but hey life happens. No need to rush my back into an injury. Gains will come back quickly, given my foundation and my decision to get a lot more serious about my nutrition.