Strength: noun. the ability to overcome.

My “Perfect” Workouts

by GEOFFN on March 23

I’ll admit it.

I’m always on a quest for the “perfect workout.”

I know it doesn’t really exist, and that it’s actually relative to each individual and his or her goals.

Since I gave up Olympic lifting last year, I’ve been kind of lost.

Sure, I do have some goals – Press 300lbs overhead and Deadlift triple bodyweight. But I also want to do that in context of my bigger goal – becoming a Dad.

My son (Wow – can’t believe I just typed that…) is due 3 weeks from today. I am excited, but feel way less than ready. There is so much left to be done I feel like. And trying to come up with the “perfect workout” to fit my criteria for being a dad has been tough.

Essentially, I wanted to regain all of my movement abilities that I had lost years ago. And that’s mostly happened. And I wanted to get more stamina. Well, that hasn’t happened at all. In fact, I’ve really just been playing around since September. I only just started some “heavy” strength training again, because, in this case, it’s relative.

Yeah, my relative strength is way up again – closing in on 20 pull-ups at approximately 205-210, but my absolute strength is down. No worries, it’s on it’s way back up.

I feel the need to blend in bodyweight, barbell, and kettlebell work.

So I settled on the following format.

2 Days Barbell and Bodyweight

2 Days Kettlebell

Barbell and Bodyweight Days

These are Pushing and Pulling days, with the emphasis on the Press and the Deadlift, with one day for each of them. The assistance work is bodyweight with additional load. Parallel Dips and various forms of Pull-ups are my bodyweight exercises of choice right now for upper body assistance and Lunge work for lower body. Can finally, finally, finally do these with my pelvis completely screwed on and on a “beam” – or with a tight stance. Feels great.

These are typically longer days – one day on the weekend, one day mid-week.

Kettlebell Days

One day is doubles work focused around the Clean and Press and the Front Squat.

The other is singles work focuses around the Snatch.

Yeah, I know, it looks suspiciously like an Olympic lifting program. Old habits die hard I guess.

My kettlebell days are very short – no more than 30 minutes. Sometimes as short as 15 minutes. And they’re usually sandwiched in between clients at my studio, where the majority of my bells are.

I really like these shorter workouts. I can make them really hard if I so choose – push up the density, which is one of my favorite loading methods – and I can be done before I have time to think about it. They are the keys to some long term progress I feel. They’re hard enough to stimulate some adaptation, but short enough to allow recovery – which is important for a guy who’s about to be a new dad.

When the little guy finally arrives, I’ll most likely make all my workouts super-short. Ok, maybe I’ll keep one long one, just for the pure enjoyment of lifting the iron, but I have a feeling I’ll be pleasantly distracted. Good thing I have equipment at home…

That’s it for now.

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