A foodie's quest to turn up the heat through strength and conditioning with whole food and a hungry mind.

Monday, January 28, 2013

A New Training Routine - Strength by Feel Cycle


Do you stress over finding the "right" training routine for you?  It's something I think about many times each day and drives me crazy.  As bad as I want to build strength, it's hard to accept that my conditioning will dwindle at the same time.
 
This is why I'm so drawn to CrossFit; it seems to offer a good balance of both strength and conditioning. I have read many posts on forums and articles on several training programs in search of something that will suit me well.
 
It seems there's always a missing component or too much of something that I just don't want or can't do. One takeaway I do have after reading other's training notes is that you have to try things out and see what works for you. With that in mind, I've decided on a 9 week long cycle...
 
With my allure to Olympic lifts but the need for more base strength, I am starting one of many cycles from Performance Menu, the Strength by Feel Cycle.
Here's my first day:
•Jerk – 4 x 95, 105, 115, 135 (4RM); 2 sets of 4 reps x 120lbs (~90%)
•Push Press – 5 x 100, 115, 125 (5RM); 2 sets of 5 reps x 110lbs (~90%)
•Back Squat – 5 x 205, 225, 235 (5RM); 4 sets of 5 reps x 215lbs (~90%)
•Bent row – 5 x 95, 110, 125, 130 (5RM); 2 sets of 5 reps x 120lbs (~90%)
Then 4 rounds with no rest of:
Lunges holding 45lb plate overhead x 15 reps/leg
20 ball slams with 15lb med ball
My rep-maxes were not my all out efforts as you are to leave some fuel in the tank this week.  Next week I'll be trying to beat these numbers and don't want to hit a wall right off the bat.
 
I am pretty happy with this routine and look forward to the gains over 9 weeks.  I will add conditioning using CrossFit WOD's listed on their mainpage or from one of the affiliate's websites. If I can't find anything, then I'll just make my own!
 
Hope you enjoy following along as lay out my daily training and notes.
 
Felt better than past workouts as far as energy goes, but really need to increase my fuel intake and come ready for an intense session.  Will need to work on this and plan on noting my overall feeling each day.
 
If you have any advice, please let me know what you have or provide any useful links.  I'm a sponge when it comes to exercise and nutrition, so anything is welcome....well, almost. : )
 
Thanks for reading!
 

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