With my hypertrophy block successful,
the next step is to build on that foundation. Next up is an 9-week
I've avoided the temptation to throw in everything. "Enough" upper
body work really is enough. And I'll be
geting plenty of bike-specific work on my
bike. So the core of my strength workout is dead simple:
deadlift, box jump, farmer walk.
- kb swing: 20 @ 35#
- 1-arm kb swing: 20 @ 35#
- kb swing: 20 @ 50#
- 1-arm kb swing: 2 x 20 @ 50#
- barbell complex (2 sets, 5 reps each movement):
- bent-over row
- front squat
- military press
- back squat
- Romanian deadlift
- deadlift: 3 x 5
- chin-up: 5 x 2 (working toward 3 x 5)
- box jump 3 x 10
- farmer walk
- assistance/corrective: 3 rounds of:
- plank x 60sec
- jefferson curl x 5
- resistance band rotator cuff work
So far, so good. First workout was tough, second felt solid, so I
increased the weight for the third, and I feel it just right in my
hips & hams.
I'm doing the barbell work Monday & Thursday, and doing easy
loops on the bike on Tuesday & Friday. So far, that's working
well. The bike rides are feeling better and better, and so are the
barbell sessions, so... success? Or am I just not going hard
enough in the gym? Dunno. I'll just track my progress and tweak as
The Mental Aspect
I took a lot of comfort in doing the Mass Made Simple
program, because basically none of the decision-making was up to
me. I could see & feel myself getting stronger, and all I had
to do was stick with the program.
Putting together my own strength program is far less comfortable.
Honestly, I'm a little stressed at being nearly 20# heavier than I
was at this time last year, with ~3 monts less time than
last year before racing starts. That really seems... not good.
But looking at the calendar, I'm fine. I've got plenty of
Looking at my records from last year has helped. It really only
took me about 8 weeks to drop 10#, and if I do that again this
year, I'll be happy. That would take me back to my racing weight
last year, with significantly more muscle.
I've backed way off on the protein intake. I've bulked up
plenty, and I know from experience that I don't need that kind of
calorie/protein intake to build strength.
The Big Picture
- Priorities, in order:
- gain strength
- don't gain any more weight
- stretch goal: shed fat
- Barbell Mon/Thr, bike Tue/Fri.
- Weigh-in every Friday, with the goal being not
to gain much.
- If I'm not recovered for my barbell work, I'll cut
intensity/volume on the bike. For now, strenght work takes
And with a plan in place, I do feel better. We'll see where I am
in 8 weeks.