A fucked-up few weeks in our household. Someone close to the family, fucking died
out of the blue. Very young, too. Stepdaughter is devastated. 9yo also effected, though not as much. We had a day-trip to Florida for the funeral, stepdaughter home for a week mourning, another trip to take her to school, etc.
A lesser casualty of this time was my workout routine. I haven't gone to the gym at all; also blown off judo during this time, and haven't stayed for the adult karate classes. Have just took Boy to karate and assisted teaching kids, then come straight home.
In the market for an "easy" way to get back into the swing of lifting, I'm fortunate to already have the perfect tool in my arsenal: Pavel's 5+5+5, courtesy of SubClaw! What's attractive about this as a get-back-to-the-gym program, is its "low barrier to entry". My workouts the past ~3 months have been long, like an hour & a quarter or so. Requires some psyche-up; also requires setting aside a fair block of time. This is completely different, nip off to the gym for 20 mins or so and come right back. Less of a time commitment than a lunch run; and no psyche-up required, it's no more intimidating than a warmup. And yet you get stronger.
Slightly different lineup this time:
Snatch Grip DL – 175# for 1x5 (underhand grip)
Split Squat – 25# for 1x5 ea side
Bench – 135# for 1x5
Pull-ups – negative 5x1
Carry – suitcase 55#
Shoulder rehab stuff:
- Reverse flyes – orange band for 2x15
- Side-lying rotation – 8# for 2x12
- On-knee rotation – 8# for 1x10
The underhand grip in the DL was a huge improvement in grip endurance, from the overhand grip
. Underhand brings the shorter/weaker fingers closer to me in this very-wide grip, longer/stronger ones further away, so the whole hand is able to grip the bar. With overhand, the smaller/weaker fingers were already coming off the bar the moment I straightened.
There's a little training program at Twenty Pullups dotcom
. Six weeks to 20 pull-ups in one set, if you can do a set of three right now. There's also two "prep" weeks for those of us poor slobs who can't do 3: including those of us who can't do one. So I'm starting on week "negative two
", the very first week of the program. Dunno if it'll get me to 20 in 8 weeks; but honestly if it gets me to FIVE, that's a big fucking improvement.
(I spose technically I'm doing chin-ups, not pull-ups: pull-ups with an underhand grip.)
Pavel's first recommendation in the original 5x5x5 article is:
- The three powerlifts + pullups + dumbbell side bends
My list of exercises is shockingly similar. That wasn't intentional, but I must have had Pavel's ideas in the back of my mind.
One valid criticism of this set of five lifts, is that my squat & deadlift loads look more like Jazzercise than weightlifting. Yes. But the plan is that's only for the short-term. The snatch grip DL is for upper back and for improving my grip, before another deadlift assault on 300. The split squat, I'm just learning that exercise. Still worried about losing my balance as I do them. I'll build up to heavy, but I plan to do it methodically. Maybe I can get a systemic jolt of load thru the carries.
In general I don't plan on being super strict about "the five". I'll probably switch between different carries, may even work in push-ups or Mil Press in place of bench sometimes.