Racer X Virtual Trainer

Hey Seiji,

After I my initial post, I decided to do you program as you wrote it and Im loving it so far. These workouts in the 20 rep range have been kicking my a$$ and Im loving the mono structural cardio on the rower/bike. I needed a little change from Crossfit as Ive been doing it for a few years straight now and this is filling the void nicely.

I did however decide to change some of the exercises and I was wondering if you could give a yay or nay.

AA phase:

Workout 1:

Lower: Front Squat, Leg Curl, Walking OH Lunge (45lb plate), Calf Raise
Upper: Hang Power Clean + Jerk, DB Alternating Bench, DB Row (1 arm), Lat Pull down
Abs: Toes to Bar, Back Extension, Mountain Climbers


Workout 2:

Lower: High Bar Back Squat, Stiff Leg Deadlift, Alt Jump Lunge w/25lb plate, 50 double unders
Upper: Hand Release Pushups, Rows, Band Assisted Strict Pullups (20 reps), Push Press
Abs: GHD Situp, GHD Back Extension,

Now that Im entering the 2nd Phase Im changing to this:

Workout 1:

Lower: Overhead Squat, BB Stiff Leg Deadlift, 24" Box Jump, 50 Double unders
Upper: Hang Clean + Jerk, Chinups, Clapping Pushups, Pendlay Row
Abs: GHD Situp, GHD Back Extension, Wall Ball Situp/Throw

Workout 2:

Lower: High Bar Back Squat, Leg Curl, Alternating Jump Lunge, Calf Raise
Upper: Push Press, DB Row, DB Alt Bench
Abs: Toes 2 Bar, Bicycle Crunch, Floor Swipers

Thanks and have a Merry Christmas!

Everything looks solid, you have some really good programming going on. The only thing I see to change in the next phase (since it is a strength building phase) is your OH Squat on your new workout 1. You will be compromising your lower body/core force generation because of your shoulder stability limits. Since you are focusing on actually building strength and this exercise was specifically for lower body, I would change that to a front squat or back squat and then separating the shoulder stability requirements and strength building in a separate exercise. You did this exactly in workout two, just need another variant possibly in a different plane. Make sense?

_________________
Coach Seiji
www.coachseiji.com

Totally makes sense. Ill probably alternate between a front/back squat and a trap bar/conventional deadlift in the next phase.

I did my first workouts this week in the 15 rep range and used 225lbs for the Back Squats and 145lbs for the Overhead Squats. I could barely walk leaving the gym. Thanks for putting together a good template, Im having fun with it!