On a serious note, my 5x5 based program is slowly morphing into something else, as I feel now is the perfect time to cut down on the volume. I haven't hit any real plateaus or failed any lifts, but I'm starting to feel the volume creep up on me and I also feel like a change will keep me motivated to keep up with my exceleent progress.
In some ways, my routine will be similar to what I've been doing. I'll still do more or less compounds exclusively and do full body workouts. Over the last month or two I've been reading quite a bit up on DeFranco's methods as well as Ferruggia's (hence the title), and will work some of their ideas into my training.
I'll still start all workouts with a major lower body movement, but I'm gonna add unilateral leg work after that.
I'm gonna incorporate some higher rep days, mainly for upper body and some lower body speed work as well. I haven't quite planned it out yet, but I'm planning on having three different workouts still (squat/box squat, deads/rack deads and fronts/zerchers) and alternating max effort and dynamic/repeated effort.
I'm gonna stop doing low rep dips very soon (as per Ferruggia's advice), first I gotta hit three plates for 3x3 though.
Instead of having a set rep scheme, I will be working up to one heavy set of 1-5 (I could go higher, but I doubt I will - I like lower reps too much) reps on all major lifts while typically keeping support exercises to 3x8-12. Occasionally I'll mix in burnout set which is as many reps as possible at a given % of 1RM. If I feel the lower volume isn't doing me any favors, I'll just add another heavy set.
Giving extreme stretching a go too. Easing my way into them.
Cardio on the side of course, I need to get back into running - haven't been doing enough of that.
Also have some plans about doing some strongman type stuff with a good friend who's moved back to CPH. There's an obstacle course in a forest twenty minutes from here, which combined with sandbag farmwalk and car pushing could prove to be an interesting workout.
Crossfit is sort of off till august, but instead there are two sessions a week consisting of one hour bodyweight only CF and one hour running. Reason being we don't have access to any equipment over the summer.
By the end of July I'll be switching gyms. I'd say I'm 90%+ decided on the gym posted in a different topic.
Shortterm goals are: 1.5xBW bench, 2x BW squat, BW+60kg dips for reps and BW OHP for reps (not PP). Don't have any goals for deads - I feel I've been pulling a little too much with my back, probably because of my tight hammies. Paying close attention to form when I get back to them (on racks for now), will keep reps low for the same reason.
I also want to increase my flexibility - the tiny amount I've improved with yoga etc has already done big things to my lower back health.
That's all I can think of now...
