Health Reports • August 5, 2012, at 11:45 pm
My Summer Surf Safari 2012 is over. It was four fun training weeks and one play week. All went just about according to plan (I did miss 1/12 of the workouts, though); close enough! as far as training results and body recomposition goes. I am satisfied.
And now I begin a new semester at work, and a new season in the gym, healthy, whole, motivated, and excited for something new.
What’s new is the following.
(a) Zach Bijese is taking over my strength programming. I will continue to program auxiliary lifting and conditioning for myself but I have committed to following Zach for a season. Zach has promised to help me reach my goal of a 300+ lb squat, so, I am looking forward to giving him the chance.
(b) Periodization scheme is as follows. I am still going to be using four week “cycles,” with one week “play” weeks between cycles. These are my “mesocycles.” My macrocycles are clusters of mesocycles. The large-cycle I am working on right now is 19 weeks (4 x 4 weeks, plus 3 “play” weeks) and will continue from today, Sunday Aug 5th, until Saturday Dec. 15th, 2012; the entire 19 weeks is given over to Zach’s strength programming, so, the “play” in play weeks is limited just to what I decide to add or take away from Zach’s plan. I have asked him to respect my need for occasional breaks from hardcore training… but… he’s the coach and… “Bulgaria!” as we are fond of randomly shouting at Asheville Strength and Conditioning.
(c) New Body Recomposition goals are as follows. I am done trying to lose weight for now, in fact, probably for the next 16 months. I am willing to gain weight and go up to 210 lbs by my 45th birthday, in January 2014. I plan to gain between 0.5 and 1 lb of mass per month, while holding waist and caliper measures steady, or while improving these measures. Each “cycle” has a target average daily weigh-in, so I will sometimes need to eat more, sometimes less, to make those numbers. For the first mesocycle of the current macrocycle my target average weigh in is 201, which is (+/- 2 lbs) already where I am, so, all I have to do is eat to recover and to maintain or lean out. Longer term, my goal is to maintain an average of 202 in cycle II (Sep. 9th to Oct 6th), 203 in cycle III (Oct 14th to Nov. 10th) and 204 by the fourth of the mesocycles (Nov. 17th to Dec. 15th). It doesn’t matter what happens in the play weeks, because the target average of the following cycle is what it is, and so, if I have to “lose” weight or bloat going into a month, that’s just what I’ll do. Then in 2013, over a 12 month period, I will probably increase the target weight by a scant 0.5 lbs per month. I may scrap this whole plan if my waist starts to bloat up or my skin-caliper measures “go south.”
That is all!