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Old 01-12-2009, 11:29 AM   #1
Andrew Ager
New Member
Join Date: Nov 2008
Posts: 9
Default Return of the Squat

Kicking off a log here, hopefully it will help spur me along the current path.

Background: many years of pointless machine-based gym routines that had very little thought put into them, with the expected minimal/zero results.

Last summer, through a variety of coincidences, I started doing the straight Starting Strength program. That went from June through September. October was basically off, until the last week, when I switched to a 4 days per week Crossfit routine. That went up until the winter holidays, when I had two weeks off.

I *loved* doing SS. Crossfit was also quite a lot of fun (and fit better into my workday in terms of time, which I really liked), but I found myself missing regular squats and deadlifts and power cleans, etc. More directed reading both here and the CF boards about Gant's hybrid program led me to decide to switch over to that, as it seemed to combine the lifts that I enjoyed with the metcon bits that I also liked, without quite the 2-hour commitment SS was requiring of me.

So I read and re-read the templates, cherry-picked metcons from the extensive list compiled on the CF thread, and whipped up a starter package for January, when I'll only be able to get to a gym 3 days per week, and the full routine starting in February.

Started today, novice strength program, spread out a bit.

HS: 5 minutes of practice, some pike pushups tossed in for good measure
HPC: 105 x 2 x 6
Squat: 215 x 5 x 3 (a bit too high as a restart, annoyingly)
Then, did Helen, scaled on reps:
500m. row
55# DB swings, 15
pullups, 9 (I still am suck at pullups, and use the assisted device)
3 rounds: 14 minutes.

Felt completely fried after all was said and done ... in a good way. This should be fun.
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