Yearlong Fitness Regime for Hunting

[S.Clancy]

The last week went well. I switched a couple exercises, went to box squats from squats, and floor press from bench press. Did this for 2 reasons, I'd really stopped progressing well, and these work classic weakness for me, 1) the bottom portion of a squat, 2) the portion just off the chest in the bench. Plus, its always good to change small things when you're getting bored/burnt out.

 

[S.Clancy]

01/21/16 BB GM 205x7x5 7175
N.S.F.S 225x7x5 7875
Hamstring 100x8x5
Quads 100x8x5
01/22/16 OHP 155x4x4 2480
DB Rows 120x8x5 4800
Dips 15x5 13500
Pullups 8x4 5760

 

[S.Clancy]

Overall volume increasing. The exercise switch worked well as I'm more motivated to get into the gym and am continue to progress.

 

[S.Clancy]

The last weeks training.
01/25/16
Box Squat 305x3x5 4575
FR Lunge 155x5x5 3875
Hamstring 100x8x5
Quads 100x8x5
01/26/16
Floor Press 265x3x5 3975
P.U. bw+75x4x5 5100
Chest Press 140x8x5
BB Rows 145x10x5

 

[S.Clancy]

01/28/16
BB GM 205x8x5 8200
N.S.F.S 225x8x5 9000
Hamstring 100x8x5
Quads 100x8x5
01/29/16
Pin OHP 135x5x5 3375
DB Rows 130x5x5 3250
Dips 15x5 13500
Pullups 8x4 5760

Tough week, slept crappy, need more food. Tough to motivate this time of year, as you'll know.

 

[S.Clancy]

02/01/16
Box Squat 315x3x5 4725
F.L. 155x6x5 4650
Hamstring 110x8x5
Quads 110x8x5
02/04/16
BB GM 225x5x5 5625
N.S.F.S 250x5x5 6250
Hamstring 110x8x5
Quads 110x8x5
02/02/16
Floor Press 275x2x3 1650
P.U. 40x5x5 5500
Chest Press 140x8x5
BB Rows 155x10x5

 

[S.Clancy]

02/13/16
Paused bench 185X8X4 5920
Pullups BW+40x8x3 5280
Chest Press 140x8x5 5600
BB Rows 155x10x5 7750
02/15/16
BB GM 225x6x5 6750
N.S.F.S 250x6x5 7500
Hamstring 110x8x5
Quads 110x8x5

 

[S.Clancy]

Just gonna have a quick post about injury. After floor pressing for 4 weeks, my left elbow (which I've had tendonitis in for at least the last 18 months) was killing me. So much so that I could barely draw my bow because I could barely straighten my arm. I love floor press, but I won't be using much of it. Instead, I'm going to use sub-maximal, 60-70%, for both Overhead Press and Bench going forward. Why? Because its really stupid to train for something and not being able to do it because you hurt yourself in training. I've done it before and its lame. So for all you guys that try to push through legitimate injury, especially overuse, I urge you to reevaluate your training. Good luck!!

 

[Clarktar]

Just thought I would add some merit to S.Clancy. Got done working in the field with him for the second time (10 days total I think). He has a true passion for physical fitness, and overall a great knowledge about the human body. It is pretty impressive how lean he is, and the type of weight he can move. I'd still whip'em though.

 

[S.Clancy]

02/16/16
OHP 115x8x5 4600
DB Rows 130x6x5 3900
Chest Press
Pullups
02/19/16
Squats D.E. 185x3x5 2775
F.L. 185x3x5 2775
Hamstring 110x8x5
Quads 110x8x5
02/21/16
Bench 185x9x5 8325
P.U. +40x7x4 6160
Chest Press 140x8x5
Rows 155x10x5

 

[S.Clancy]

Just thought I would add some merit to S.Clancy. Got done working in the field with him for the second time (10 days total I think). He has a true passion for physical fitness, and overall a great knowledge about the human body. It is pretty impressive how lean he is, and the type of weight he can move. I'd still whip'em though.

Thanks hoss. Anyway, as previously said, switching to more high high volume for bench and OHP because of my elbow, which does feel better. Have also been stretching the pecs and shoulders well before squatting, which also seems to help. You'll notice one of my days was real meh. This was after 2 weeks of little sleep, not enough food, etc. I used to push through these days, but it never seemed to get me anywhere. If anyone reads Dan John, this 2/19 was a workout where I ask myself how I can be this bad. Remember, anything is better than nothing. Good luck.

 

[S.Clancy]

Been awhile since posting, but this will be a good opportunity to show progression from 5 weeks (!!!) ago.

03/29/16 Rom Deadlifts 245x5x5 6125
Squats 275x6x5 8250
Hamstrings 100x8x5
Quads 100x8x5
03/31/16 Bench Press 205x10x2,9x2,x8 9430
Pullups 10x6 10800
Dips 15x5
BB Rows 145x10x5
04/04/16 OHP 125x8x5 5000
BB Rows 205x10x5 10250
Chest Press 80x8x5
Pullups 8x4

 

[S.Clancy]

Training has been going good, my volume and/or poundage has gone up in virtually all lifts. I stopped doing good mornings because they progressed very well and extended good morning training usually results in a lower back strain. Squat volume keeps going up. Once I progress to over 300 pounds I'll have to start cutting volume because my 1 RM, not daily max but pretty good max, will prob be 370-400. But, I will work up to those high volumes over time. I'm still squatting as a secondary movement because it makes it more difficult. Within the next month I will likely drop or severely limit the 2nd lower body day during the week do to increased activity outside of "normal" training.

 

[S.Clancy]

As far as diet and weight goes, my diet has been consistently adding calories, due to overall training volume and increased activity outside of training. My typical dietary breakdown tend towards higher carbohydrate because I am active and between lean and very lean year round. So, for my 6'1" 182-185 lb frame I like to consume the following; about 180 g protein, 400-500g carbohydrates, and at least 60-70 g of fat. This puts me right around the 3000 calorie mark. This is pretty much maintenance for me, with a trend to recomposition, i.e. I will get a little leaner while staying the same body weight over time. I understand for most this is higher calorie, but consider during field/hunting season, I will consume 5000-6000 calories just to maintain weight and performance. Good luck, hope all of you are taking advantage of the off season!!!!!

 

[S.Clancy]

04/05/16 Squat 355x1; 275x7x5 9625
RDL's 275x3x5 4125
Hamstring 100x8x5
Quads 100x8x5
04/07/16 Bench 225x4x5 4500
Pullups 10x7 12600
Dips 15x5
BB Rows 145x10x5
04/11/16 OHP 125x7x5 4375
BB Rows 225x5x5 5625
Chest Press 80x8x5
Pullups 8x4

 

[S.Clancy]

Today I'll talk about the importance of programming a little bit. In my mind, programming has 3 benefits...
1) You pick a goal at the beginning People underestimate how important this is. Without a goal, its really easy to talk yourself out of the hard sessions.
2) The ability to look back and see what worked and what didn't This is how I figured out that higher reps, 6-10, keep me from getting hurt and give me results. I LOVE doing low reps, but eventually I get hurt, and it's hard to progress if you're hurt. It's also how I learned that higher carbohydrate works for me, and sometimes you have to eat "garbage" to keep going.
3) Finally, it gives you the ability to have different phases during the year It's impossible to be at your best all year. Period. If you're at your best all year, sorry, thats not your best. It's possible to be good all year, really good for a couple months, and great for a couple weeks. I try to plan the really good around hunting season, because great will fall in that timeline. Also, the mental break is needed at some point during the year. It's nice to go to the gym and just put in the work and leave rather than going to the gym super focused because today's session is going to be very difficult.

Good luck and keep killing it!!!

 

[S.Clancy]

04/12/16
Squats 300x4x5 6000
RDL 285x3x5 4275
Hamstring 100x8x5
Quads 100x8x5
04/14/16
Bench 225x5x5 5625
Pullups 10x8 14400
Dips 15x5
BB Rows 145x10x5
04/16/16
Deadlifts 275x3x5 4125
Lunges 50x4
Back Ext. +25x10x4

 

[S.Clancy]

Started doing some conventional deadlifts and walking lunges again, will prob cycle those for at least 6 weeks and see how they affect the squats. Otherwise, things are still coming along nicely. 20 weeks out from the first hunting season (which is now!!!!!!), so I'll start tracking pack miles. Right now I've got a 60 pound sack of Quickrete on an old frame pack that I'm going to use when taking the dog for a walk. I won't use it everyday at first, cause it would be 17-18 miles a week, which would be a huge jump in volume, but I'll get there.

 

[S.Clancy]

04/18/16
OHP 125x8x5 5000
BB Rows 225x6x5 6750
Chest Press 80x8x5
Pullups 8x4
04/20/16
Squat 300x5x5 7500
RDL's 295x3x5 4425
Hamstring 100x10x5
Quads 100x10x5

 

[S.Clancy]

04/22/16
Bench Press 225x6x5 6750
Pullups 8x10, 1x5 15300
Dips 15x5
BB Rows 145x10x5
04/23/16
Deadlift 275x3x5 4125 (less Rest)
Lunges 55x4
Back Ext. +25x8x5