Like A York Course – Late Fall 2020 Through Winter Lifting Program

My current barbell training is this :

•sldl
•overhead squat
•press

Over the last month or two I’ve been laying off of the frequency at planet fitness, and had started to lift the empty barbell in the yard again.

I’ve been liking the cool fall air, and have been easing back into lifting for the winter.

I’ve started at 135lbs bar weight.

The overhead squats won’t always even be that heavy. The empty bar is worth a lot here. You can just push the reps high.

Easing into it I’ll be adding reps, sets, even exercises (power cleans from the dead hang, power snatches) before adding weight.

135, 155, 185, 205, 225, 255, 275, 300. With the rep goals I have in mind 185 and 205 is a very very strong individual.

Quite simply I’ll be milking the weight every time before making a small jump.

This serves a bunch of purposes :

•The amount of stuff I bring outside is minimized. This bypasses the biggest psychological hurdle I have towards actually doing yard lifting.

•Allows me to dial in weightlifting form as it’s been about two years.

•It really allows easing into volume, and building work capacity back up.

•High reps build strength. You’ve got to own a weight before making the jump. My the time I press 185 for sets of ten I’ll be good for 225.

•It forces me to consciously put in work while forcing me to think past weight on the bar. This means as goals for sldl the # x 100, for the overhead squat the # x 50, press the # x 20, probably 10s on hang clean and power snatch.

This would’ve been a great way to have trained as a beginner in high school.

It’s worth noting that grip is more challenging as I’m wearing little black winter gloves.

Most importantly about this programming is that I’m willing to do it, and am.

That’s #1 for all programs.

The set up reminds me of a York course.

-J