so, here's my plan for the upcoming month.
My current schedule is organized around my menstruation cycle. Since there's evidence that women tend to be more injury-prone at the start and end of their cycle and also a bit stronger around ovulation, I've organized a periodization schedule around that cycle.
The next one up , which started a bit earlier than expected, since the last cycle only lasted 24 days, started on Thursday.
In 9 workouts I will increase weights starting at approx. the 12RM and finishing at approx. 4RM weights. After skipping weights for 1 training, I jump to 20RM weights and do 20 reps. Skip once more and then take the 15RM weights and do 15 reps. If the cycle is 30 days and over I'll repeat this again on day 30. Sofar haven't had cycles over 31 days (up till 2000 they used to be 35-42 days though).
Mostly I train every other day, except this month because gym will be closed.
Exercises:
A. LEGS
1 set 1-leg press OR 1 set step ups (this month I start using weights, it's more a balance thing)
1 set goblet squat
5 sets squats (normally in Smith machine) including 2 WU sets
B. POSTERIOR CHAIN
1 set goodmorning (RDL-style) OR db Bulgarian squat/lunge (again, more a balance, than a strength-exercise)
6 sets DLs, including 3 WU sets
A. and B. are preferably done as supersets, as squats feel harder when done after DLing and vice versa. Normally I'm only able to do back squats in a Smith. DB squats or goblet squats OTOH aren't heavy enough to make me work hard enough, though goblet squats have the major advantage of enabling me to go 'full' squat.
C. BACK
1 'set' of chins (mostly 2-3 singles, sometimes a double or even triple = failure)
1 set of supine rows (aka fat man pullups) in Smith
4 sets of supine grip bb row (Yates style, so more upright to alleviate stress on lower back, since DL already stresses the lower back), including 2 WU sets
D. CHEST
1 set of incline db press
4 sets of bb press*, including 2 WU sets , done with elbows 'tucked in' to alleviate shoulder trouble
* haven't done bb presses in nearly 8 months. DB pressing proved to be better for the shoulders and give more 'pec development' but tricep strength went 'down the drains' so want to build up more tricep strenght again.
E. small stuff
1 set of rope push down OR 1 set of cable biceps curl
1 set of lateral raise (side delts) OR 1 set of face pull (back delts)
1 set of exo rotation (rotator cuff work)
1 set of Bosu ball crunches w extra weight OR saxon side bends (1 db above head) ... must confess I often 'forget' those
F. remedial/floor work
done every other WO :
1 set of Swiss ball leg curl (SHELC ?)
several Mensendieck exercises to make the lower back & hip more flexible
G. cardio
#1: 10 mins treadmill @ 15% incline with 3-4 sprints
#2: 10 min of rowing , followed by #1 + 10 min speed walking added to it
#3 = #1
#4: same as 2, but now 30 mins of speed walking and no rowing
#5: same as 1
#6 : same as 2, but instead of rowing using step machine
#7 & #8 , same as 3 & 4.
etc.
NO elliptical or home trainer as this bugs my knees & hips. My own bicycles now all have 150mm cranks, best thing I ever did for these short & stumpy legs.
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