Try #3.... (formatting was a mess all other times)
Lol - Thank you! This has been a tremendously hard few months health-wise. To your question - my Vibrams are still my favorite footwear to train and run in. I don't have any calf, ankle or foot issues to report - but I very strongly advise people from running on pavement in them. My doctor suspects that my broken foot was due to undue stress from repetitive running in them on pavement. I now run on treadmills or off-road (hills, yard, woods, etc.) exclusively with no issues whatsoever - and I train in them exclusively without issue.
G11 - Thank you for your WS suggestion. I had solid results with the method - but the one thing that I need badly right now is conditioning. As such, I'm going to use a 2-style approach like WS, but as you'll see based on my WO from last night, the work is nothing like the WS template.
Metabolic Bench Day:
Treadmill Run: 6:30 @ 6.5 mph - .8 miles
Pause Bench: 6 x 3, 1 x 2 @ 185
Treadmill Run: 6:00 @ 6.5 mph - .79 miles
DB Incline Press: 3 x 8 @ 50
Kroc Rows: 65 x 25
OK - so here's the thought behind the first of the two approaches using the above as reference: the metabolic days will focus on volume for the primary exercise and sets will be done to form breakdown. Last night I wanted to do 5's but it wasn't in the cards. Yes, I could have decreased the load, but didn't want to; it was bad enough that 185 was the load I worked up to and could only hit triples. I digress - the rest of the workout was a derivative of the primary lift (the inclines) and an opposition lift (the Krocs). The runs amid the lifts were intended to solely do one thing - empty the tank - and would have been miles had it not been for the pneumonia that I'm still fighting. I used this method when training for a race a while back and it was profoundly successful in both killing fat and increasing endurance.
So - to summarize - the metabolic days will focus on volume with moderate loads that are determined each workout using rep ranges of 3-5; at least one lift related to the primary lift using a higher rep range and fewer sets; and at least one opposition lift, which is either using an opposing muscle group to the primary lift, or an assistance lift that in some way balances the primary lift (like ab work for lower body lifts). Lastly - there will be something that assists in making the experience metabolic. Runs, multiple Tabata sessions, Crossfit lifts, Olympic lifts, etc. - something focused on power, aerobic endurance, or just pure energy burn will be interspersed between lifts. Again - this is a strategy I've tested in the past with great success.
Strength days will be much simpler, and sorta similar to the WS Max Effort day. Mine will work the primary lift down to doubles or singles, sometimes perhaps using rest-pause sets with a maximal load. At most, 2 assistance lifts will follow; the only other sets will be drop sets of 10-12 reps each.
OK - this is the first stab at detailing the method, and I'm fairly certain it will evolve as I see what works and what doesn't. For the next week at least, the workouts will be solely metabolic. I'm very, very untrained - and still sick. I'm hoping that a little bit of torture will go a long way for both items.
Last edited by _tim; 03-07-2012 at 08:11 PM.
"Determination, Perseverance, Resolution, RESURRECTION!"