This past year I found myself struggling to stay motivated in my training and in my diet. The whole year was a big transition for me as I had started to develop a good client base and started earning more money. My hard work was paying off in my life. With the better work life and more money I started eating out more and the long days caused me to neglect my training. I was still working out, but not training. There is a big difference between working out and training. This wasn't exactly a terrible thing because I was enjoying life, spending more time with my loved ones, and experiencing being a successful adult. It all didn't catch up to me until about 4 weeks ago when I started to get ready for another night out...
I reached into my closet and grabbed a tightly fitted v-neck, my usual go to, and it did not look how I remember it looking on me. I shrugged it off and told myself, "Oh, well I've gotten stronger..." This held over my conscience until the next week in the gym and I attempted to squat heavy. The session finished and when I went to record my weights(something I started this past year-at least something good came of it) I realized I was barely stronger. Then it hit me, that I was caught in a limbo of training. I found myself torn between bodybuilding, kettlebell sport, power lifting, and calisthenics. I am fairly good at all of these things, but as I improved one another got neglected. This caused my erratic training style and my concentration wavered from session to session.
I have been to this point before and I have helped numerous people past this point. Hell, this is what I do for a living! I motivate people to work hard, develop a scheduled plan, and execute it. The only difference is that I have to do two jobs: be the client and the trainer. I realized I needed some kind of competition to keep me motivated and there was only one idea that I wanted to focus on this year, STRENGTH. I decided that I am going to participate in at least one powerlifting and one strongman competition this calendar year. Once I thought of this I instantly started watching videos of Derrick Poundstone and Brian Shaw on strongman events and training, I reopened my books from Dan John and Pavel, and started reevaluating my strength. I can honestly say I have awaken my inner athlete again. I feel.... feel... STRONG AGAIN!
After a week vacation of reading, watching videos, and meditating I came back to work at the gym and needed a plan. I sat down and, with the help of John Bedel, put together my training split. It is as follows:
Mon- Deadlift/Pulls and pulling accessory work
Tues- Overhead pressing and bench press accessory
Wed- Core and grip training *Rest-ish*
Thurs- Kettlebell olympic movements and Calisthenics, yoga in PM
Fri- Squats and Carries/Sled work
Sat or Sun- Event Training, yoga on opposite day
This is the daily split and the repetitions will change based on the week. Here is the weekly plan:
Week 1: 12-20 rep range
Week 2: 8-10 rep range
Week 3: 5 reps
Week 4: 3 or less reps; This is done to track my max progress
This may seem a lot to the average person to comprehend, but for myself this keeps me on track and hopefully after a strong year I can look back and say this system works. This split is mean for me so don't think that this is a perfect system for everyone. For instance, my weaknesses are overhead pressing and back squats so they are done on a day all by them self. The picture at the top was my last pulling workout that I did on Sunday night instead of today because, thanks to the damn Bengals, I needed to work out some aggression.
If you think a plan would really help keep you motivated then feel free to reach out to myself or John Bedel. I found a way to get in a great pulling workout with only one 40kg kettlebell(barf). I will continue to post about my workouts, my observations, and just how I generally feel on this plan. But for now, I'm off to train and not just talk about it.