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What's your current training program look like? What have been your results?

Answered on August 19, 2014
Created November 13, 2011 at 8:11 PM

For the past 60 days I've been doing basically

  • Monday: Core; short metcon

  • Tuesday: Pull lifts (hang clean, barbell rows, weighted-pull ups, dead lift etc.,); short metcon-

  • Wednesday: Long training day (basketball) (burning 1400 cal)-

  • Thursday: Push Lifts (push press, bench, weighted dips etc.,); short metcon-

  • Friday: Legs (dead lift, back squat, font squat, hack squat, DB lunges etc.,)-

  • Saturday: Off-

  • Sunday: Long training day; basketball (sometimes up to 3000 to 4000 calories burned)-

As far as weight training is concerned, I focus on olympic lifts @ 5 x 5RM or 4 x 4RM, and go for power and explosiveness. Pretty much gained mass, maintained BF % on this program despite the long training days on Wednesday and Sunday (possibly due to high protein, clean Paleo eating, a little high carb cheat on Friday nights, occasional IF thrown in twice a month).

Curious what others on this forum are trying to accomplish and what their training program looks like.

Thanks!------

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on November 15, 2011
at 12:57 PM

what's your deadlift/squat at?

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on November 15, 2011
at 12:56 PM

I haven't tested my 1RM recently. I got 415 by 5 for a 5RM last week and I am going for 420x5 this week. A month and a half ago I pulled 425 I believe. I only do deadlift once a week because I have read/heard it's too hard to recover from. My squat is low comparatively (280x5) so I'm working on improving that.

Ba20b502cf02b5513ea8c4bb2740d8cb

(1669)

on November 14, 2011
at 08:55 PM

actually kind of burning out...need to taper down the long training days because it's a lot of wear and tear on my body...

Ba20b502cf02b5513ea8c4bb2740d8cb

(1669)

on November 14, 2011
at 08:54 PM

Nice! I like it...what's your 1RM on the DL? What's your goal for DL? Curious because I want to increase my DL as well...

Ba20b502cf02b5513ea8c4bb2740d8cb

(1669)

on November 14, 2011
at 04:56 PM

Congrats on addressing the flexibility issue! Good luck with that mate!

9ffe43c6c5990ed710c7c49b12d6ee7f

on November 14, 2011
at 05:58 AM

Wow, you must have so much energy! I am envious.

072fd69647b0e765bb4b11532569f16d

(3717)

on November 14, 2011
at 02:26 AM

Certainly not minimal in my book. I'm in my mid-30s and thankful I can do CF and weight training right now, but I hope that when I'm part of the gray-haired old primal males, I will be as active as you seem to be. 3-2-1...

Ba20b502cf02b5513ea8c4bb2740d8cb

(1669)

on November 13, 2011
at 10:31 PM

+1 for great answer! Whatever works!

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 13, 2011
at 09:48 PM

Thanks, Tom! Minimal as it is, it feels like a training program to me.

072fd69647b0e765bb4b11532569f16d

(3717)

on November 13, 2011
at 09:32 PM

I love this answer.

  • Ba20b502cf02b5513ea8c4bb2740d8cb

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5 Answers

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8
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 13, 2011
at 08:44 PM

I'm sure my goals are very different from yours, but I'll speak first for the gray-haired old primal ladies.

Wander around a lot: Every other day, I walk 3-4 miles. On the off days, my grandson and I hit at least one big-box store to walk around and browse. I give my dogs a 10-20 min walk twice every day.

Lift heavy things: I refuse help with my groceries and carry my laundry one hamper at a time to and from the laundromat (only about 100 yds away.)

Resistance training? I feed my 3 toy dogs and 2 cats one meal of raw meat/bones every day. I've found I have a surprisingly good upper-body toning response from cutting up chicken wing/drummie bones into small chunks. I wash and wipe all dishes by hand.

Overall, the every-other-day walks have an excellent effect on my weight-loss efforts while allowing plenty of time for recovery.

Ba20b502cf02b5513ea8c4bb2740d8cb

(1669)

on November 13, 2011
at 10:31 PM

+1 for great answer! Whatever works!

072fd69647b0e765bb4b11532569f16d

(3717)

on November 13, 2011
at 09:32 PM

I love this answer.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 13, 2011
at 09:48 PM

Thanks, Tom! Minimal as it is, it feels like a training program to me.

072fd69647b0e765bb4b11532569f16d

(3717)

on November 14, 2011
at 02:26 AM

Certainly not minimal in my book. I'm in my mid-30s and thankful I can do CF and weight training right now, but I hope that when I'm part of the gray-haired old primal males, I will be as active as you seem to be. 3-2-1...

1
E36cb992cf0a5eba8b97a359c15f38b3

on November 14, 2011
at 06:06 PM

M: deadlift/overhead press/pull-ups/couple miles jogging

W: bodyweight circuit/running intervals (~1 mi total)

F: squats/bench/pull-ups/slow jog 1-2 mi

Sat: fairly intense 20 min circuit with my husband (medicine balls, calisthenics, etc.)/slow jog

I allow for one missed workout a week if I'm feeling horrible, as my son isn't sleeping through the night anymore (again). I make my workouts count when I'm at the gym, and on days I miss I generally walk about three miles with the kids in the jogging stroller.

I really want to get back into yoga, as my hamstrings and back are really tight.

Day to day activities include walking to the park, carrying groceries, and wrangling small children.

1
9ffe43c6c5990ed710c7c49b12d6ee7f

on November 14, 2011
at 06:05 AM

Proper training: 2x20 minute weight lifting sessions a week, focusing on compound moves and slow tempo, low volume stuff.

I try to also do 2 sprint sessions but last week I only did one. I've gotten out of shape over the summer from traveling, so my sprinting is a bit discouraging.

Spontaneous movement: Daily walking to wherever I need to go. I use public transport, mostly the subway, so I end up walking or standing continuous for about an hour twice a day. I wander around the city and around stores, walk to get groceries, and play with my dogs sporadically. Always going up and down stairs.

I'm starting hot yoga tomorrow, and am aiming to build up to 3 sessions of that a week, as my flexibility is my greatest weakness at the moment. I always neglect it.

Ba20b502cf02b5513ea8c4bb2740d8cb

(1669)

on November 14, 2011
at 04:56 PM

Congrats on addressing the flexibility issue! Good luck with that mate!

0
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on November 14, 2011
at 08:31 PM

M: Heavy squats then Crossfit in the morning. Afternoon session of heavy press and weighted pull ups

W: Heavy deadlifts then CrossFit in the morning.

F: Heavy Squats then Crossfit. Afternoon session of heavy press and weighted pullups

Sat: Team WOD usually at Crossfit. Follow that up with Overhead Squat and Snatch practice.

That's been my plan for the last month. I've added 10 lbs to my deadlift 5 rep set, 25 lbs to my squat (but I reset for form prior to this) and 5 or 10 lbs to my pullups/presses in 2-3 weeks. Consistency, heavy weights, and quick movement.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on November 15, 2011
at 12:56 PM

I haven't tested my 1RM recently. I got 415 by 5 for a 5RM last week and I am going for 420x5 this week. A month and a half ago I pulled 425 I believe. I only do deadlift once a week because I have read/heard it's too hard to recover from. My squat is low comparatively (280x5) so I'm working on improving that.

Ba20b502cf02b5513ea8c4bb2740d8cb

(1669)

on November 14, 2011
at 08:54 PM

Nice! I like it...what's your 1RM on the DL? What's your goal for DL? Curious because I want to increase my DL as well...

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on November 15, 2011
at 12:57 PM

what's your deadlift/squat at?

0
Da3d4a6835c0f5256b2ef829b3ba3393

on November 14, 2011
at 06:10 PM

I walk 3-4 days/week. I lift some weights for about 10-15 minutes on two days/week. I try to sprint once per week, but sometimes I go run three miles as hard as I can instead.

I used to be a serious professional athlete and my body is broken down from chronic training for decades. I like this nice, new approach and I no longer sit in bed at night in pain from my punishing training.

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