I decided to adapt my program more towards my martial arts interest and experiment a little. It's a two-day strength program and I have a ton of exercises compared to the usual TB clusters:
Day 1:
LSS
T1:
BP
1/4 SQ
Hip thrust
Calf raise
Day 2:
LSS
T1:
OHP
DL
GHR
After doing these "tier one" exercises (3x5) I hit some accessories (4x8):
Day 1:
T2:
Triceps ext
Back ext (band)
Grip
Day 2:
T2:
Landmine press
Hammer curl
RKC plank
Grip
My day 3 is LSS only.
I have been following this for two weeks now, and I've noticed that all my problems with stiff and painful calves are gone, even when running. So calf raises will stay in my programs for a while. I'm very curious to see what effect the quarter squats will have on both my full squat and any carryover to athletic activity (running, jumping, fighting).
Most intensities are based on a 10rm, except for the heavier lifts where I used a training max instead (-10%, -10kg).
(all weights metric)
