Friday, April 27, 2007

Upper at World Gym

I came into this workout well prepared.  Last night I made time to do some mobility work and was in bed by 8:30.  I actually woke up at 4:45 ready to go, but forced myself to lay down for another hour of sleep.

I was feeling strong in the gym.  I did:

Machine Rows: Did an extra plate for 2 of my work sets
Barbell Press: Did an extra rep on one of my work sets
Dumbell Snatches: 1/1x35lbs; 1/1x45lbs; 1/1x55lbs; 1/1x65lbs (PR);  The PR was kinda sloppy, but they usually are.  This is the heaviest weight I've ever snatched.
Machine Pulldowns: Did some extra reps on my work sets

That's it.  I was feeling energized after my work sets and wasn't prepared to wind down with stretching.  This was my last workout at the World Gym in Chicago, and honestly, I was a little sad to leave.  It's a great gym.  Two power racks, tons of free weights, dumbbells up to 150lbs, and everyone is training hard.  Going there to lift in the morning is one of the few things I'll miss about coming downtown for work.

It's now time to start thinking about my training moving forward.  I've got 3 weeks coming up that will have sort of an unusual schedule.  Next week I'm off, then the 2 weeks after that I'm working from home 3 days a week.  I keep debating on trying to stretch my current cycle out vs. peaking next week and starting a new program from there.  I may be traveling for work during one of those weeks, which messes with my training. I won't know for sure what to do until Monday morning rolls around.

I do have some ideas in my head about my next cycle:

1. It's going to run through the end of June
2. I'm going to be aggressive about cutting weight, 2lbs a week
3. I have to include some heavy lifts to be sure I don't lose a bunch of muscle while dropping weight aggressively
4. Grip work is going to be trained almost entirely through my strength exercises.  I'll probably do my pulls on my axle and my overhead presses with bottoms up kettlebell work.
5. There will be a heavy focus on soft tissue work in addition to stretching.  Some parts of my body have so many trigger points that I can't tolerate the pain that would come with using a foam roller on them.
6. I want to hit kettlebells twice a week as conditioning work
7. I need to be setting the stage to do a one month peaking cycle for the grip contest at the end of July
8. I need to figure out good movements for my horizontal and vertical pulling, to ensure shoulder health.
9. I will be doing turkish get ups regularly

That's about it.  I am going to have to come to terms with the fact that my frame is much smaller than I like to think it is.  I'm wearing a 2x shirt right now, and the seam where the sleeve meets the shoulder is 2-3 inches lower than where it should be if the shirt fit properly.  I'll be pulling out some of my 1x shirts over my vacation, but there's a good chance a large shirt will be loose on me by the time I finish my goal list.  Chicago really is the city of broad shoulders, so not coming downtown every morning should help me to get over it.