This wasn’t easy because I am injured and ambitious, but I think this is something I can run in the meantime as I heal the chest.
- Let the chest heal. Continue to train with 5/3/1 where warranted.
- Address the weaknesses in my deadlift, specifically my hamstring.
- Incorporate some Olympic lifting moves.
- Improve GPP and athleticism.
To that end, I’ve knocked off 20 lbs from my deadlift max (525 to 505) and 10 pounds from my bench press max (315 to 305). With bench press, I won’t be going over 60% of my training max and volume way down. Why am I even bothering benching with an injured chest? I don’t want to lose my groove!
As with last program I will continue to train squat three times a week and deadlift once. Bench press, as described above, is only once a week where it was once three times a week. Other than all the Metcon stuff (which will also help me cut a little for summer), biggest addition are barbell thrusters. I dig these and am excited to learn this lift. Also, I added in the snatch-grip deadlift to work on my hamstring activation and to build my upper back more (to help my bench press).
I start tomorrow, and when I deload, no strongman stuff this time around.