[niagareven]

So my back feels better today, though it's probably because of the pain killers/anti-inflammatory I am taking.

I have been thinking about my training, and what I need to work on and I'm bored and really want to train, so I'm just going to write it all out to keep myself occupied

1.) I am going to start adding in agility and mobility work before each workout
2.) Going to force myself to do ab work at least twice a week. I say I'm going to do this all the time, but I really need to stop being lazy and do it.
3.) I want to start adding in grip and wrist work more often again.
3.) Add in some type of conditioning in each workout.
4.) add in calf work and knee-extension hamstring work at least once a week. I feel like my lower legs have gotten so weak that it is holding me back. I can't walk anywhere without getting terrible shin splints and my calves starting to cramp up.

So, a typical squat day is going to start looking like this
-Warm up with pvc rolling, band traction and stretching
-do a few minutes of agility work (stuff like ladder drills) and some mobility drills.
-work up to a heavy single or double on squats, then drop the weight a little and do a couple sets of 2-5 reps and possibly drop the weight some more and do a high rep set
-accessory movement like front squats or bottom position pin squats for a few sets
-calf/knee extension hamstring/shrugs for 2-3 sets of each, probably super set with each other
-1-2 exercises for abs
-something for conditioning such as a few sets of keg/sandbag carries, tire flips, sled drags, or dumbbell/barbell complexes
-finish off with rolling thunder, or axle hangs

my heavy upperbody day will be something like:
-Warm up with pvc rolling, band traction and stretching
-work up to a heavy set on log or axle clean and press, or axle/barbelll out of the rack. Possibly also do a drop set
-3-4 sets of close grip, floor press, incline with dumbbells or a barbell
-5ish sets of bent over or dumbbell rows
-finish with 5-10 minutes of jump rope or something like burpees

my event day will be something like
-pvc, traction, stretching
-agility/mobility work for a few minutes
-deadlifts possibly every other week... maybe every week. most of the time will be "speed work" off of plates or slighty heavier for 3-5 reps from the floor
-one heavy event for a couple of sets like farmers or yoke
-a medley for 1-2 sets
-finish off with some stone work most of the time, or if I don't do stone work I'll do some more sled drags or high rep kettlebell/dumbbell swings or snatches

my accessory upperbody day will be something like
-pvc, stretching, traction
-speed overhead work, as long as I have had at least 2 days rest since my heavy pressing day
-pull ups and/or lat pull downs
-suspended push ups
-some conditioning, sort of like something from cross fit for 10 - 20 minutes. Maybe something like putting 135lbs on the bar and doing a clean to a front squat to a press and then seeing how many times I can do that in 20 minutes. or sledge hammer striking for 10-20 minutes
-levering and/or wrist roller
-1 or 2 things for abs if I feel like it

On 2 of my off days I am either going to go for a walk if I have the time(hopefully wearing a weighted vest) or use an epitical.

So, not much is going to change, except for adding in the agility and mobility work, conditioning, lower leg work, grip work more often and the walking.