snow?!
[quote]mom-in-MD wrote:
snow?! [/quote]
Yep - it snowed for a couple of hours then turned back to rain and melted it all.
Cycle 4 Week 4
MP & Squat Deload
w=209
Bike 15m, sh reh, face pulls, Pull aparts , ytl
OH Squat barx10
MP 50x5, 60x5, 70x5
front squat 70x10
squats
115x5, 140x5, 170x5
Bike 40m heart rate hill: 20 min up and 20 min down
[quote]soldog wrote:
just a little snow to start the season…[/quote]
Ouch… That hurts my summer Chi
[quote]LittleStrick wrote:
Snow…I can only hope.
Great work, soldog.[/quote]
Yeah, snow sounds sweet, doesn’t it.
Good deload work, soldog. Do you come back from deloads feeling weak?
[quote]mcl wrote:
Good deload work, soldog. Do you come back from deloads feeling weak?[/quote]
I did after the last one, but that was 2 weeks of nothing but travel, eating and sitting on my ass.
I’ll find out tomorrow about this one…
15 September 2009
W=209
Cycle4 Week1
Bike 5m, Sh Reh, Face Pulls, Pull aparts, LYT
Bench Barx10, 95x5,115x5
130x5, 150x5, 170x5
BBB Bench 115x10x3 sets
DB BO Row 95x10x3 sets
It’s official: I hate coming back off of deload. Once again I feel like my bench has gone nowhere.
soldog
snow, wow.
I thought your bench work looked solid-
I am just getting up to speed on the 531
If I am active on the deload- train 3 or 4x I am good
If I sit around it sux.
[quote]kmcnyc wrote:
soldog
snow, wow.
I thought your bench work looked solid-
I am just getting up to speed on the 531
If I am active on the deload- train 3 or 4x I am good
If I sit around it sux.
[/quote]
Thanks kmac - I didn’t sit around this time but maybe I backed off too much the 3 times I did train…
[quote]soldog wrote:
15 September 2009
W=209
Cycle4 Week1
Bike 5m, Sh Reh, Face Pulls, Pull aparts, LYT
Bench Barx10, 95x5,115x5
130x5, 150x5, 170x5
BBB Bench 115x10x3 sets
DB BO Row 95x10x3 sets
It’s official: I hate coming back off of deload. Once again I feel like my bench has gone nowhere.
[/quote]
Double up the lifts on the deload and cut the time in half, maybe? You might keep the nervie system primed that way.
I think your threes day is going to be good though.
yeah, fives day after deload blows, at least for me…
I’m gone a few days and you’re entering comps. When do you have to commit by? 198 class? Feel for you on the work hours. Been puttin in a lot myself and the holiday season is fast approaching.
[quote]hel320 wrote:
I’m gone a few days and you’re entering comps. When do you have to commit by? 198 class? Feel for you on the work hours. Been puttin in a lot myself and the holiday season is fast approaching. [/quote]
Entries must be postmarked by Nov 13. and, yeah, I’m shooting for the 198 class. cutting back on the junk now to see if I can lose an easy 12 pounds.
Soldog
you are going to have so much fun!
tear it up!
kmc
17 September 2009
W=208
Bike 10m, Sh Reh, Face Pulls, Pull aparts
Sumo dead lift 135x5, 185x5, 205x5
225x5, 255x5, 290x5
Deficit Sumo 205x10x (3 sets)
Rack Pulls (hole #7, knee caps) 135x5, 225x5, 295x2, 365x1
Playing around with rack pulls. Did these half sumo and think I should just do them conventional unless I build a platform to be able to get my feet out to full sumo position.
Gonna stick with straight 5’s this week.
Good work. That weight looked light for you. Are you repping out on the 3 and 1 days as a matter of course, and sticking with straight 5s, or are you playing it by ear? Has selective rep-outs helped with your recovery and strength gains? I still feel beat up half way through my deload, if i don’t feel better by Tuesday I may alter my rep-out-everytime strategy or tone down my assistance lifts and BBB intensity.
[quote]jjackkrash wrote:
Good work. That weight looked light for you. Are you repping out on the 3 and 1 days as a matter of course, and sticking with straight 5s, or are you playing it by ear? Has selective rep-outs helped with your recovery and strength gains? I still feel beat up half way through my deload, if i don’t feel better by Tuesday I may alter my rep-out-everytime strategy or tone down my assistance lifts and BBB intensity. [/quote]
Thanks Jack,
I think I coming to the conclusion that I need to treat the 5’s week as a consolidation/priming week and stick to 5’s only, at least on the big three. MP’s I might rep out. The biggest thing that I think helped my recovery was going to 3 days a week instead of 4. Although this cycle I’m going back to 4 days a week to compress the cycle length. Still playing with the assistance work and quite often I’ll cut back on it just by how I’m feeling that day. (Also known as being a pussy)
nice looking pulling there, soldog! Good luck on the competition and the weight loss!
Good work soldog. And listening to your body doesn’t make you a pussy. It means you’re being smart.