2/28/11 Deload
Squat:
bar x 10,10
95x10
135x 5,5,5,5,5
RDL:
115x 8,8,8,8
Leg Press:
180x 8,8,8,8
Leg Ext:
90x 12,12,12
Leg Raise:
10,10,10
Decline uni ball raise crunch:
10 lb x 16
[quote]embo622 wrote:
[quote]kpsnap wrote:
I think lifting 5-6 days a week is too much. Unless the reps are high and the weights are not particularly challenging. I gotta admit that at this point in my training cycle (meet on the horizon), I feel pretty beat up after sessions and really need recovery time.
You don’t wanna burn out. Be careful.[/quote]
I agree, it’s a lot. I don’t see any way to work Squat, DL, Bench, and MP all at the same time without going 5x/wk. Most weeks I’m fatigued by Friday but rested and ready to go by Monday. I don’t think I’m completly burnt out…just need to back off for a week. I suppose as the weight and intensity increases on my core lifts I will need to decrease volume a bit in order to keep the same lifting schedule.[/quote]
My 2 cents is, work capacity and recovery rates are totally unique. What is too much for one is nothing more than a warm up for another. I’ve made good gains in the past squatting 5+ times a week, when some say squatting once and deadlifting once in the same week is way too much. If you’re fatigued by Friday and raring to go Monday that sounds perfect. If you feel great on Friday then maybe you haven’t been working hard enough all week. My opinion is “suck it and see”, nobody else can say what is too much for you. This from someone who wasted years “undertraining” because people said you could only train more than 3x a week if you were “juicing”.
[quote]FarmerBrett wrote:
[quote]embo622 wrote:
[quote]kpsnap wrote:
I think lifting 5-6 days a week is too much. Unless the reps are high and the weights are not particularly challenging. I gotta admit that at this point in my training cycle (meet on the horizon), I feel pretty beat up after sessions and really need recovery time.
You don’t wanna burn out. Be careful.[/quote]
I agree, it’s a lot. I don’t see any way to work Squat, DL, Bench, and MP all at the same time without going 5x/wk. Most weeks I’m fatigued by Friday but rested and ready to go by Monday. I don’t think I’m completly burnt out…just need to back off for a week. I suppose as the weight and intensity increases on my core lifts I will need to decrease volume a bit in order to keep the same lifting schedule.[/quote]
My 2 cents is, work capacity and recovery rates are totally unique. What is too much for one is nothing more than a warm up for another. I’ve made good gains in the past squatting 5+ times a week, when some say squatting once and deadlifting once in the same week is way too much. If you’re fatigued by Friday and raring to go Monday that sounds perfect. If you feel great on Friday then maybe you haven’t been working hard enough all week. My opinion is “suck it and see”, nobody else can say what is too much for you. This from someone who wasted years “undertraining” because people said you could only train more than 3x a week if you were “juicing”.[/quote]
Couldn’t agree more Brett
3/1/11
Bench: Deload
barx 10,10
95x10
135x 12,12,12,12,12 - 3 second pause
DB Incline:
50x 12,12,12
Cybex Fly:
#5x 12,12,12
Dip:
BWx 12,12,12
Shoulder Shocker:
25/5 x 3
Rope front raise:
60x 12,12,12
cybex tricep pressdown:#5x 12,12,12
We spent all Sunday setting up the epuipment in the new space. Other than the owner only myself and my lifting partner showed up to help so I pretty much got to set it up as I wanted it.
Not even cool
Speed and agility area. Theres about 20 yards of padded turf for GPP work. Still need to reinforce the walls so we can set up the bungie sprints, sled drag…etc.
Future shower area
Sweet looking gym. Any plans for a DL platform?
[quote]giterdone wrote:
Sweet looking gym. Any plans for a DL platform?[/quote]
I hope so. The owner is warming up to the idea of more power lifting equipment. I got him to get a second squat rack so at least theres progress.
3/2/11
GPP:
BB Complex: 10 reps ea with 55#
squat, oh press, DL, BO Row, Push up, curl, OH tri ext. x 3 sets
Farmers Walks: 100# DB’s
60 yards x 3
Jump Rope: Double Unders
25, rest 30 sec, 25, rest 30 sec, 25
Decline crunch:
3x fail
Get Ups: 10lb medi ball
3x10
Haven’t done any of this kind of stuff in years…I was exhausted.
That place looks like its going to rock. I just want to run around, throwing chalk everywhere, flipping tires(small ones cause I’m weak like that), and pushing over Crossfitters.
[quote]JoeGood wrote:
That place looks like its going to rock. I just want to run around, throwing chalk everywhere, flipping tires(small ones cause I’m weak like that), and pushing over Crossfitters.[/quote]
lol…gotta be nice to the crossfitters though…they pay the bills.
The gym looks great, especially that speed and agility area.
Seeing as you helped with the move and seem to be friendly with the owner, will you be getting your own key?
That would be great if you could use it as and when it suits you.
Sweet looking place!
I’m getting horrible visions of that beautiful turf being crammed with people doing walking lunges… sorry, I’ve had bad experiences with walking lunges.
[quote]embo622 wrote:
Still need to reinforce the walls so we can set up the bungie sprints, sled drag…etc.[/quote]
Maybe you could call it the rubber room?
[quote]cavalier wrote:
Sweet looking place!
I’m getting horrible visions of that beautiful turf being crammed with people doing walking lunges… sorry, I’ve had bad experiences with walking lunges.
[quote]embo622 wrote:
Still need to reinforce the walls so we can set up the bungie sprints, sled drag…etc.[/quote]
Maybe you could call it the rubber room?[/quote]
The gym has about a 300 member base and there’s only 4 or 5 of us that train PL/BB so your horrible visions are my reality…it’s not acually that bad, over half of the members come for the boot camp type workouts so there’s never more than 8-10 in the gym when I work out.
[quote]FarmerBrett wrote:
The gym looks great, especially that speed and agility area.
Seeing as you helped with the move and seem to be friendly with the owner, will you be getting your own key?
That would be great if you could use it as and when it suits you. [/quote]
Yeah, I have a key and free access. The grand plan is to install a card access system and make the gym 24hr for everyone. Currently open from 5am - 9pm.
3/3/11
Deadlift: Deload
bar x 10,10
95x10
135x10
185x 6,6,6,6
Planned to do more but ended up training my wife and daughter. Can’t wait to get back in and start hitting it hard again next week.
3/4/11
Shoulder shocker:
35/10 3x10
OH Press;
Bar x 10,10
95x10
115x5
135x3
155x2 = (BW x .79)
135x 5,5,5,5,5 - last set was push press, better than last week though.
Seated DB Military
55x 8,8,8,8
Floor Press:
bar x 10
95x10
135x8
185x 8,8,8,8
BO rear delt:
30x 10,10,10
Tricep press down:
90x12
100x 12,12
Cybex X press down
#4 x 10,10,10
Dips:
BW x 15