Please critique my routine?

[bob_stra]

I'd like to draw on the combined wisdom of those 'who have gone before' re: my training routine. Any input you can give me before I really fire this baby up would be appreciated.


http://circularstrengthmag.com/forum...?p=22638#22638

(skip of the fluff and go to the last three log entries)

Any comments (negative and/or positive) in regards to the design?

[Randell Waddell]

Morning Bob,

Some clarification on a couple of points please:

Warmup:
2 x (Hammertoss: 20 in 55 secs)
2 x (Mills: 20 in 60 secs)

Main:
Clean to back: 20 in 1:50
Shield Cast: 20 in 1:36 R arm / 20 in 1:30 L arm

Are you using the 5lbers ?

You didn't mention size with Wack-a-moles ? 10lbers ?

The Paddling looked interesting - better to leave it a couple of months ?

Cheers
Randell.

[bob_stra]

Hi Randell

Yep - 5 lbs'ers for the warmup, clean to back & shield casts. I can do the shield casts with the 10's, but not with the kind of control I like. Certainly not for 20 reps straight at least.

( I try and do all the reps in one go. However, when it starts to be too much, I take a 10-15second rest. As long as I get all the reps in under 2 mins, I'm happy. Eg: The whack-a-mole was 20reps,10,10,10)

Yes 10lbs for the whack-a-mole.

Paddling - leaving 'em alone for the time being.

[JasonE]

Bob -

I get the impression that you are piling on too much all at once, as if your brain is conceptualizing two steps ahead of where your body is ready to go.

I'd cut back slightly on the total number of exercises (9 including the warmup for your last session) and focus more on mastering the ones you are having the most difficulty with, like the Shield Casts. Taking a little time to do this will also help close that strength and coordination gap between your left and right hands.

What you might want to do between your 5BX workouts is to select maybe 3 of your 5BX movements that you want to improve and work only those after your usual warmup. Practice them in sets with 30 sec rest breaks, working up to 5x10 as you gradually decrease the rest intervals. In short order, you will be doing your 20 straight reps easily, with good form.

Rather than slowing your progress on the 5BX days, I think the Developmental days will noticeably enhance your progress without adding more complexity to your routine. I recommend also that you skip the extra "fun" stuff on the Developmental days, unless you use one of them to replace one of the other movements.

That's my $0.02, spend it as you like.

[bob_stra]

Hey Jason

So you're thinking of somehing like this?

Mon: 5BX

Tues: Greasing the groove with 1-3 'difficult' movements (set of 5,4,3,2,1 maybe?)

Wed: 5BX

Thurs: Grease the groove

Fri: 5BX

Sat&Sun: Off

[JasonE]

Yeah, Something like that! Feel free to take an extra day off if you need it, that's gonna be plenty of work.

Try it out for 3-4 weeks and see how it works for you. If you aren't noticing a major difference by then, I'll do Tae Bo for 2 weeks. :P