Rugger
08-22-2009, 07:05 PM
I'll try to keep this intro bit short. I did some powerlifting last fall, and using the Texas method to prepare went 197.5/100/230 raw in the 82.5kg sub-junior class. My squat and deadlift set federation records, so happy with having accomplished my goals I decided to finally go to the doctor about the weird lump near my crotch. Fast forward to now (thanks Canadian healthcare system), and I'm in the process of recovering from bilateral inguinal hernia repair. I did some rugby and boxing, but have generally been a lazy little bitch for the last 6 months, and am looking to get back to training hard.
The problem is my goals are now more diverse than just increasing my big three, and I'm having some trouble figuring out a program. In order of importance, I need to: Get my strength and bodyweight back up, condition myself for boxing, and learn to swim better. Does this look like it will work?
Monday
-------------
Squats: 5x5
Bench: 5x5
Deadlift: 1x5
Pull Ups: 3xF
Boxing (weights in the morning, boxing in the evening)
Tuesday
-------------
Swimming
Wednesday
-------------
Squats: 3x5
Press: 3x5
Cleans: 5x3
Metcon
Boxing
Thursday
-------------
Swimming
Friday
-------------
Metcon
Boxing
Saturday/Sunday: Off, maybe hunting.
I would obviously ease into this over a couple weeks, and I know how to eat big and optimize recovery factors, but am I being ridiculous here? It seems like a lot of volume on paper, though certainly no worse than SS during football season. The conditioning we do for boxing itself is not particularly intense, and I can always replace swimming with hot-tubing as necessary.
If you see any glaringly obvious flaws with my plan, or have any helpful suggestions/modifications, I would appreciate it tremendously.
And am I allowed to have an opinion about rows now?
The problem is my goals are now more diverse than just increasing my big three, and I'm having some trouble figuring out a program. In order of importance, I need to: Get my strength and bodyweight back up, condition myself for boxing, and learn to swim better. Does this look like it will work?
Monday
-------------
Squats: 5x5
Bench: 5x5
Deadlift: 1x5
Pull Ups: 3xF
Boxing (weights in the morning, boxing in the evening)
Tuesday
-------------
Swimming
Wednesday
-------------
Squats: 3x5
Press: 3x5
Cleans: 5x3
Metcon
Boxing
Thursday
-------------
Swimming
Friday
-------------
Metcon
Boxing
Saturday/Sunday: Off, maybe hunting.
I would obviously ease into this over a couple weeks, and I know how to eat big and optimize recovery factors, but am I being ridiculous here? It seems like a lot of volume on paper, though certainly no worse than SS during football season. The conditioning we do for boxing itself is not particularly intense, and I can always replace swimming with hot-tubing as necessary.
If you see any glaringly obvious flaws with my plan, or have any helpful suggestions/modifications, I would appreciate it tremendously.
And am I allowed to have an opinion about rows now?