Okay, let's get down to brass tacks. 25 years old 181 cm tall 85 kg Fan of one-arm dumbbell lifts, sandbags, and bodyweight stuff. Capoeira practitioner, hooked beyond all hope. The title line is an excerpt from a quote from one of the greatest books (whew...) ever written - Frank Herbert's Dune: I'm pretty happy about my weight, which is about as low as I can go while not feeling like crap - any time I went lower, I ended up getting sick. My body composition could stand to be better though - which is kinda a given, considering that for the past six months capoeira was about all I did training wise. That I haven't ballooned out of proportion is really a testament to how physically demanding the training is - or to how poor I had been for the past half year. I'm currently away from regular capoeira training, though I do practice the moves regularly throughout the day - think "grease the groove," except I don't call it such since Pavel's "Evil Russian" shtick makes me want to stab something. So I'm focusing on lifting and bodyweight stuff, with occasional conditioning session thrown in for spice. the plan of attack is two-fold: 1. On the lifting front, I'm following an approach I figured some time ago worked quite well for me - I'm picking a weight I can do for, say, three reps, and doing as many sets as I can as fast as I can. Once I can hit ten sets I start timing them; once I can hit ten sets in as many minutes, I can confidently bump the weight up by a considerable amount. Presently I'm testing this theory with regards to singles. I'd like to hit 47 kg on both one-arm snatch and clean and press (or push-press or jerk; once I get it up, the rest will sort itself out) some time in the future. 2. On the bodyweight front, I'm messing around with a variation of Chad Waterbury's PLP program: http://www.t-nation.com/free_online_article/most_recent/plp_the_60day_challenge No, I'm not content to leave a good thing bloody well alone; I always tend to tinker with stuff. What I'm doing is to have a circuit that looks like this: Chin-ups x3 Push-ups on blast straps x3 Reverse Lunges x3 Kneeling Roll-outs x3 5 rounds for time. Any time I go through it - which will be probably around twice every week - I will try to add one rep across all exercises, hopefully working up to 10 reps of each for all five rounds. Today's workout was: 41 kg on the DB Clean and Jerk 6x1 Snatch 4x1 The BW circuit, three reps of each. Just to make a crap day worse, my timer broke down on me around round four but I finished in around 10 minutes. I don't know yet how exactly will I partition each of my sessions; my schedule is still far from settled at the moment. Hopefully, I can get Monday/Thursday devoted to lifting/bw; then I could do a harder/longer conditioner on Tuesday (deck of cards, hill sprint session, distance run, the works) and have a shorter one on Friday before hopefully going to capoeira practice. I may have to settle for Monday/Wednesday , in which case it'd be something short but sweet on Tuesday - I can usually spare a 15-20 minutes without impeding my recovery much - and longer/harder one on Thursday. But I mostly tend to go by feel in regards to conditioning, so I can end up skipping a session here and there; quite frankly, I'd rather have the energy left for training cap. I can't really do much about cap at the moment - hopefully, I can make it back to my old school for the weekend training sessions; if not, there is another school within a driving distance and I may be able to make it there weekly. Solo practice, while important, will only get you so far - I'd rather get as much time in the roda as I reliably can. Feedback and such is more than welcome; a good talking to if I'm behind on my posting would be appreciated as well.