Day 294 (F, 111021) — Post-UPs Plans; UPs Workout Day 18

Post-UPs Plans.  I’ve been thinking a lot lately about what to do when I finish my UPs Workout program.

Max Capacity Training showed me that I really like having a planned program to follow.  Their 12-weeks of predetermined workouts showed me the possibilities and helped me with lots of good ideas about adapting the push-ups, pull-ups, sit-ups, and squats challenge workouts into my own program: the UPs workout.

I’ve already completed the squat part of UPs.  Soon, (as in “hopefully this weekend“) I’ll take the test and finish the 100 consecutive push-ups portion of the program. That’ll leave just sit-ups and pull-ups.

The pull-ups program is probably going to take more than another six-months to complete.  Sit-ups . . . well, that was the subject of Wednesday’s musings.

Starting soon, the UPs gets chucked and I’ll start on a new plan.  Problem is, I haven’t figured out what this new plan will be.

I figure that the whole point of the UPs Program is to get to a point when you can do 50/100/200 consecutive reps of the exercises, then — and here’s the important part I think — to continue to do max rep sets of the exercises three days a week in perpetuity.

It’s not about a one-time achievement; it’s about the effects on my body of doing 50/100/200 reps of each exercise three times a week.

Whatever I eventually come up with, my new program will likely include:

  1. one max rep set of lower body exercises (squats and variations, kettlebell swings, etc.)
  2. one max rep set of chest/triceps/shoulders exercise (push-ups and variations)
  3. one max rep set of core exercise (bicycle crunches, myotatic crunches, and cat vomit exercise)*
  4. the next part of the pull-ups program

I plan to do these max rep sets at the end of my workout, after my other exercises.  Yes, this will bring down the number of reps I can do, but I can live with that.

What remains to be decided is what else my exercise program will entail.  Since I have not yet lost as much fat as I want to lose, I need something which helps in that department.  The 50-10, Tabata, and Time Attack protocols used by MCT seem to work well for this, so I plan to use those in some way.

My cousin, a champion martial artist and very fit guy, suggested a program a while back when I was trying to figure out what to do after MCT but before I developed the UPs Program.  It follows a 50-10 type of timing (one pass through four rounds of exercise at 2 minutes on/1 minute off; then a second pass at 1 minute on, 2 minutes off).  I may use it.

We shall see.

Exercise.  Just like Wednesday, today’s workout has two smaller push-ups and sit-ups sets within each superset.  On Wednesday, this didn’t give me too many problems.  Today, I’ll go slow, not worrying about time (though still tracking my splits), and focus on form.

Set 1 Set 2 Set 3 Set 4 Set 5 Total
1 NM
A = assisted, AU = Australian, NM = negative, max hang
(#) = minimum goals for max reps and total reps

Squats.  I’m tired of squats but I’ll finish out the week of 200 consecutive squats anyway.  Since this is the first portion of the UPs program I have completed, I will begin to introduce alternative lower body exercises next week.  Kettlebell swings, I think.

Review. pending


Plan for Week 42.

Day Fast? SCD? Run/Exer?
Sunday No Yes No
Monday Yes Yes Yes
Tuesday Yes Yes No
Wednesday Yes Yes Yes
Thursday Yes Yes No
Friday Yes Yes Yes
Saturday No No Yes
Red = a negative deviation | Green = a positive deviation | Blue = a note


* This may change.  I think that doing one long set of various leg and chest exercises (in addition to whatever other workout I do) will be beneficial for muscle growth and shaping.  I am less sure that doing 200 bicycle crunches/myotatic crunches/cat vomit exercises/etc. is as good as doing a mix all three.

3 responses to “Day 294 (F, 111021) — Post-UPs Plans; UPs Workout Day 18

  1. If you don’t already have a kettlebell, check out Amazon. They are much less expensive than in the stores, many ship for free and there’s no sales tax.

    I’m loving the kb swings. I also use my 40# kb for doing squats, rows and other lifts. It’s a very versatile piece of equipment.

    • Thanks for the suggestion, Mark, but I already have a 45 lbs. bell I bought — tada! — on Amazon. (Gotta love amazon Prime! =D)

      I plan to eventually get another couple of bells in smaller sizes for use with other exercises. I’ve just been so satisfied with the results of my bodyweight-only exercises routines that I haven’t felt any urgency to spend the money quite yet.

      I’m trying to convince Mrs. NJ to do kettlebell swings as a post-pregnancy workout routine but haven’t gotten her to agree yet. She talks about wanting to “get in shape” but she feels so busy she sabotages herself into never starting a program.

      She’s done a bit of yoga in the past and liked it but it takes 30 minutes or so to do. A good set or two of kettlebell swings takes much less time and I’m using that as my primary selling point.

      We’ll see how it turns out.

  2. Pingback: Day 241-2 (T, 120828) — Comparing Max Capacity Training, Primal Blueprint Fitness, Combat Conditioning, and Convict Conditioning | New John for a New Year·

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