Hitting the Redline: Six Week Fitness Self-Assessment

PressAfter the last competition’s poor showing I decided I needed to train smarter and more comprehensively. Problem is I don’t seem to be responding to high volume or heavy weight (90+% of max) as well as I used to. At least as often as I was training. My focus on overhead pressing left everything else weaker, and that was just getting in the way.

I read a StrongFirst article on training the seven basic movements, [SEVEN] BASIC HUMAN MOVEMENTS. Dan John’s five fundamentals I knew of, however the rotational and counter-rotational patterns I didn’t. I researched what would fit the template of Push, Pull, Hinge, Squats, Loaded Carry, and the two rotationals. I found I could just add a Figure 8 to Hold and Farmer Walks to the program I was on. I also changed the Rear Lunges to Tactical Lunges from the ETK Special Report #2.

So I now have six exercises to program: Get-Up, Bent-Over Row, One-Hand Swings (counter-rotational and hinge pattern), Tactical Lunges, Figure 8 to Hold, and Farmers Walks. Last week I tried to superset them: push/pull, hinge/squat, rotation/carry. I got tired a little quicker than I thought, so I tried it as a circuit. That way I’ll hit everything at least once. When I can’t do a Get-Up with good form I’ll be done with that day’s training. My goal is 5 rounds, then I’ll shave time off my rest periods until I’m at :30 seconds. Then I’ll weight and increase my rest back to where it was and start over.

I had been dropping to only training a full session twice a week and partially one other day. So I will listen to my body, cut my training to twice a week, Monday and Friday with plenty of recovery in between. Plus I’ll continue building up to a handstand push up and if I’m particularly froggy, sprint.

Let’s see what body composition I’m starting with:

Body Composition (inches)

Body Part                      Before                  After                   -/+

Neck                               14.25                14.20              -.05

Shoulders                      43.5                  43.2              -.30

Chest                              37.5                   37.5                      +0.5

Waist                             32.75                     32.5         -0.25

Biceps                           12.5              12.5               0

Forearms                      11.            11.1                        +0.1

Thighs                         21.25                 21.1                    -0.15

Calves                          13.5                   13.5                      0

Weight                  153.6lbs          152        -1.6lbs

Body Fat %                16.1%                15.6%         -0.5%

Lean Body Mass    128.9lbs            128.3         -0.6lbs

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