new four week cycle: summer solstice 2012

My new training cycle will be four weeks long, running from May 27th to June 23rd.

The cycle includes the following training and body recomposition goals.

Body Recomposition Goals

At the end of my previous training cycle I got off track with diet, and had a surgical procedure, and ended up flat on my back for a week, eating GORP, and bloating up like a madman. At my peak I had gained 10 lbs from a low that was only three weeks prior! So, the new training cycle is all about tightening up the diet and returning to my goal weight. I started the first day of the cycle at 202 lbs, and will probably end up with an average weight for the week of 199-198 lbs. But my goal is: I will end the four week cycle with an average weight of 195 during that final week. My average waist size and skinfold measure will also decrease, because I will lose fat, not muscle.

The process for doing this reflects my larger motives for training and recomposing my body. Health and longevity are diffuse, but real, long term life goals. So the process incorporates drinking less alcohol (only one day per week!), eating Michael Pollan style (“eat real food, not too much, mostly vegetables”) while still getting my protein, sleeping responsibly, and doing IF. I’ll provide details in my weekly summaries (published Saturday nights).

Training Goals

The training template for this four week cycle is super simple. I am going to focus on doing work with heavy singles on Squat (High Bar, unfortunately), Deadlift, and Power Clean. My medium term goal for the period is to take whatever I can lift in the first week and add 15-20% to that total by the end of the cycle. So, for instance, if I can squat 1 x 230 on Monday of week 1, I’m looking to squat 275 (an all time PR) by week 4. That’s my medium term goals. I’ll discuss these medium term goals in more depth on Saturday of week 1, when I’ve seen what I can do this week.

Also, following Dan John’s advice, I paraphrase, “if it’s important to your development, do it every day,” I will be doing burpees, chin-ups, dips, and presses at every workout. I will also be doing some conditioning at every workout. Those are what Nick Horton would call small goals.

My only relevant long term training goals remain roughly the same as they have since the fall: squat 315 and deadlift 405. I’ve added a few pounds to both goals because, what the hell is the sense of coming so close to three wheels (at 300) or to four wheels (at 400) but not to go all the way? I revised the goals upwards and I believe I can reach them … some day. Those are my long term goals, and I think Nick Horton would approve of them as such, because they still scare me a bit. These long term goals aren’t relevant to a four week training cycle except that my programming has been selected because it may help me progress towards the goal.

The weeks look like this:

MONDAY: warm-up, heavy squat singles, b/p/pu/d, conditioning, and auxiliary optional

WEDNESDAY: warm-up, heavy deadlift singles, b/p/pu/d, conditioning, and auxiliary optional

FRIDAY: warm-up, heavy power clean singles, b/p/pu/d, conditioning, and auxiliary optional


And nothing. That’s the plan! Four weeks. It’s going to fly by.

When I’m done, starting on June 24th, I will take a week between cycles. The next cycle will involve surfing and heavy triples. I know that much. But not much more. So, more on that on July 1st!

Let me know what you think...