It's been an interesting week of assessments and figuring out how to manage training longer than 30 minutes, in one session. I incorporated Supple Leopard information into my training this week and it really worked wonders in getting me back into "real" training faster.
I used a default workout I pulled from a dusty and old BUT fantastic training book , Christian Thibs "The Black Book of Training Secrets". Modified the exercises and order to suit my needs.
Day 1
15 Min warmup and corrective work
Circuit - Contract/Relax Stretching between exercises
1. BB Back Squats #95x10, #115x10
2. BB RDL #115x10, #135x10
3. BB Split Squats 2x#45x5each side
4. Hanging Knee Tucks 2x5
Day2
SMR work closer to a sadist "Rolfing" style
Day3
15 Min warmup and corrective work
Circuit - Contract/Relax Stretching between exercises
1. BB Floor Press #145x7,10
2. BB Rows #145x5,5
3. KB Partial Turkish Getups #20x4ea,5ea
4. Assisted Pullups x7,x8
5. DB PushPress #120x10 neutral grip #120x6 prone grip
Day4
Fasted 24 hours
Day5
15 Min warmup and corrective work
Circuit - Contract/Relax Stretching between exercises
1. Front Squats #95x5 - wrist need work for this exercise
2. Alternating Floor DB Press #60x20
3. Alternating Bentover DB Rows #60x20
4) 1arm OVHD KB Back Lunges #20x10 ea
Day6
Fasted 18 hours
This week ended up being more of an orientation week and testing out "Supple Leopard" methods. Luckily, Starrett's methods are very close to my own. The focus is on a lot of corrective and mobility training. The key is to do enough mobility work to get through a strength training session, pain free and without having to regress exercises. In theory, there will not be initial permanent gains of ROM and mobility. However, if done frequently enough, the mobility should become a long term gain some months from now.
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