Strength in the Time of Quarantine

[Hanley]

I'm going to link to a bunch of templates for folks with home gyms. Eventually, I'll have 3 "Work-Capacity / Base-Building / Hypertrophy" templates and 3 "General Strength" (which are biased a bit more toward building peak strength). All templates are 3-week "modules" so you can build meso-cycles to suit. I'll eventually have this stuff organized on my website, but for now, I'll put it here. Share with any barbell geeks trapped at home.

Here's #1:

https://docs.google.com/spreadsheets/d/ ... sp=sharing

I love this template. It's suitable for folks with 2+ years of lifting experience. I'll write up more when I have a bit of time.

In terms of using the template, all you should have to do is plug-in your e1rms and lowest increment and it'll populate loading. I give a +/-2% loading margin...if you fatigue easily knock 2% off the loads; if you're fatigue resistant add ~2% to calculated loads. The low-end of target session volumes is for folks with decent work-capacity & recovery. The high-end is for folks with excellent work-capacity and recovery. If your work-capacity & recovery is typically "poor", you'll probably get beat-up by this template.


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If you don't have a home gym, google "door mounted suspension trainer" and buy one. I'll be posting workouts that require nothing more than a suspension trainer and bodyweight (you don't need a branded fancy one; mine was like $40).

Let's get strong, motherfuckers.

[Wilhelm]

Thank you, Hanley.

You da man.

[JaJL]

Just ordered a pair of the straps for when I inevitably lose gym access... thanks in advance @Hanley !

[Allentown]

Would ceiling mounted rings work?

[perman]

Alan Thrall released two good videos in this theme lately:



Did his pull-up/push-up ladder from the first video yesterday. Can't remember the last time I got that sore in the muscles.

[Hanley]

Would ceiling mounted rings work?

Probably. There are a few movements that require putting your feet in the handle-space (hammy curls, knee tucks) that might require some subs.

[Allentown]

Would ceiling mounted rings work?

Probably. There are a few movements that require putting your feet in the handle-space (hammy curls, knee tucks) that might require some subs.

You can get your feet in them, we used to do knee tucks with them all the time at my old Xfit gym.

[Hiphopapotamus]

Would ceiling mounted rings work?

Probably. There are a few movements that require putting your feet in the handle-space (hammy curls, knee tucks) that might require some subs.

Subs like this?

[Hanley]

Subs like this?

Oh dear. Wrong thread. Kink in the TIme of Quarantine in downstairs.

[JFick]

Could we throw a kettlebell work out in???

[iamsmu]

Could we throw a kettlebell work out in???

I have a 1 pood from Titan. It's fine and cheap. . . Oh well. Just checked. Titan is out of stock of nearly every kettlebell. Damn. They are going to go out of business. . . .

https://www.titan.fitness/endurance/kettlebells/

[TheGloriousW]

Over the next couple of days I'm going to be dumping a bunch of templates in this thread for home gym users.

Whaaaa? I was doing your 2 week template in my home gym for the last couple of months. Was I doing it wrong?

[Hanley]

Over the next couple of days I'm going to be dumping a bunch of templates in this thread for home gym users.

Whaaaa? I was doing your 2 week template in my home gym for the last couple of months. Was I doing it wrong?

You're probably ready for 3-week General Strength. Or, the High Voume, Low Fatigue 3-week block. Both should be up tomorrow.

[mbasic]

Over the next couple of days ....

full stop poser.

I'll be doing this working by dr joel semen

gonna be jacked

[damufunman]

Over the next couple of days ....

full stop poser.

I'll be doing this working by dr joel semen

gonna be jacked

Low intensity, move as fast as you can, high total reps; sounds like the Montana Method.

[KarlM]

Gabriel Garcia Hanley,

I preferred 100 years of Strength.

[Hanley]

Okay. First Template Posted. 5 more coming.

[augeleven]

Thanks Hanley!
Lol at SBD of 500/100/1000

[Hanley]

Lol at SBD of 500/100/1000

Oh, that was me debugging.

Are you able to make a copy? I haven't shared Google Docs before

[TimK]

Are you able to make a copy? I haven't shared Google Docs before

I was able to make a copy. Thanks for this!