Moving Primally, Part 1 – Lifting Heavy Things. Thankfully, since my strength training is already fairly close to what Mark recommends, I won’t need to change my current exercise plan much.
My current exercise plan, which you can see on pretty much any MWF post, consists of:
- 100 push-ups
- 20 pull-ups / chin-ups (assisted)
- 50 dips (assisted)
- 100 squats
- 50 exercise ball crunches
- 20 cat vomit exercises
Mark’s twice-a-week standard Primal workout is:
- 50 push-ups
- 12 pull-ups and chin-ups
- 12 shoulder presses
- 50 squats
- 2 minutes of straight- and side-plank
Reps and Frequency. I plan to keep doing my normal number of reps since they are higher than his and I find them achievable without undue stress.
I haven’t decided yet if I am going to reduce my workouts to just two per week or if I will continue my three-times-a-week routine.
- 3 x / week has worked well for me in the past many months and I like the results I’ve seen on this schedule.
- 2 x / week would be popular with my wife since that means I would spend less time working out and be available to help her with the kids.
The unknown factor here is whether or not dropping down to twice a week would reduce the results I am seeing or have other negative effects (e.g. I wouldn’t feel good after a solid workout as often and would that make a difference?).
Maybe a reduction in frequency could be made up for by an increase in intensity. We shall see.
Alternative Forms. On those occasions when I do an alternate form of the exercise (e.g. decline / incline / uneven / plyometric / weighted push-ups or side-to-side / one-legged box / Bulgarian / pistol / weighted squats), I’ll shoot for max reps rather than any particular number.
Differences. The primary differences between what I do and what he recommends are the exercise choices for abs and shoulders.
- For abs, it’s plank v exercise ball crunches and cat vomit exercises. I plan to do them all and alternate which ones I do each week.
- For shoulders, it’s presses v dips, and, since they work slightly different muscles (dips involve more chest and presses involve more delts), I will alternate these as well.
Putting It All Together – Strength. So what will my “Lift Heavy Things” workout lookout after I make the change?
|1||push-ups||100 / max||depending on which form I do that day|
|assisted, working toward unassisted|
alternating each week
|dips||50||assisted, working toward unassisted|
|4||squats||100||probably in sets of 25-35 depending on the variation done|
alternating each week
|exercise ball crunch
cat vomit exercise
|plank||60-90 seconds||and variations|
I’ll cover running on
Monday tomorrow. Tomorrow is Monday will be a special holiday edition of Radio Free New John.
Plan for Week 50.
Red = a negative deviation | Green = a positive deviation | Blue = a note