Fine. Let them.
People will still lift weights and compete in their own national feds - and internationally - as suits them.
Can’t stop the signal.
1 Like
2021-12-17
Mesocycle 1 Microcycle 3 Day 4
Incline BP
195 2x6, 5 (PR weight@6)
SSB Squat
325 2x6 (PR weight@6)
355x3 (PR weight@3)
Machine Chest Supported Row
270 3x8 (PR reps)
Rolling DB Extensions
50’s 3x8
Low Incline DB Curls
40’s 3x6
Good time to deload
5 Likes
Wonder what the dicussion on the last lift was? Hard to belive the C&J is creeping upon 600#.
They gave him a no-lift due to a soft left elbow on the jerk. His team contested it and the judges gave Lasha a good lift after some consideration.
1 Like
I think he’s going for the mythical 500kg total. He’s still young. 2.5kg on the snatch and 6 kg on the clean and jerk and he’ll have it.
Then I hope he goes into strongman.
1 Like
2021-12-20
Mesocycle 1 Deload Microcycle Day 1
Multigrip Bar OHP
130 3x6
Powertec Lever Squat
290 3x6
MAG Wide Grip Pulldown
220 3x6
Decline Bench Press
195 3x6
EZ Bar Close Grip Curls
85 3x6
DB Side Laterals
30s 3x7
DB Rear Laterals
30’s 7,7,7+15 partials
This would ordinarily be a 10’s day, but I’m going 60% volume for deload. 6’s days will be at 80% intensity.
5 Likes
Note to self:
I really have to learn that more is not better; better is better. Too much volume is actually counter-productive.
If I make a deload an actual deload, I will improve in strength and size. The extra recovery days I’ve gotten over the last few weeks have resulted in size gains which can be turned into strength gains.
I only need the basics right now, as I’m barely an intermediate lifter.
3 Likes
This tab in Brave keeps crashing. I wonder why?
Works fine in Firefox, though.
2021-12-22
Mesocycle 1 Deload Microcycle Day 2
Push Press
145 3x6
Low Bar Box Squat
245 3x6
Pendlay Row
185 3x6
EZ Bar Skull Crushers
90 3x6
Zottman DB Curls
35’s 3x6
Standing Calves
BW+160 3x16
45-Degree Hyperextensions(constant tension, pause at top)
BW 3x10
Hardest part was calves and Hyper-X, like it should be. 80% intensity today.
4 Likes
Always been my biggest problem, knowing when to back off.
1 Like
2021-12-24
Mesocycle 1 Deload Microcycle Day 3
Close Grip OHP + MAG Close Grip Pulldown
135 3x6 + 225 3x6
Front Squat
230 6x3
Close Grip BP
185 3x6
DB Hammer Curls
50’s 2x6
1 Arm DB Crab Curls
35 2x6
Really didn’t want to do this today, but it was on the schedule, so…
5 Likes
2021-12-26
Mesocycle 1 Deload Microcycle Day 4
Incline BP
165 3x6
SSB Squat
265 3x6
Machine Chest Supported Row
210 3x6
Dip Machine
270 3x6
If I can push it down with my bodyweight it’s NOT 270.
BB curls
95x6
45 Degree Hyperextensions
BW+10 3x10
Hardly feel like I worked out. I guess that’s the point. Made press and squat into speed reps.
4 Likes
I asked not to get elbow tendinitis for Christmas, but, still, I’ve received it.
Dang it, didn’t Santa read my letter?
1 Like
You’re obviously on the naughty list!
1 Like
Been there. My elbow has been bad for about a month. It hurts to straighten my left arm.
2 Likes
2021-12-27
Extra workout for blood flow
Upright Rows
85 3x8
Ab Wheel (knees)
3x8
Air Squats
3x15
Seated Leg Extension/Leg curls
2x15 @90/@150
Standing Calves
BWx20
220 4x8 (2sec pause at bottom/top)
160x20 partial range, bottom
Behind-the-Back Axle holds
205x30sec,20sec,15sec
165x30sec,20sec,20sec
Slow Low Bar GM (5 count lower, 2 count pause, fast up)
135 3x5
Just to get some blood moving around, no straining.
5 Likes
2021-12-28
Mesocycle 2 Microcycle 1 Day 1
Multigrip Bar OHP
130 3x8
MAG Wide Grip Pulldowns
220 3x8
Powertec Lever Squat
290 3x8
Too light. Add 20lbs next time
Decline Bench Press
195 2x8
200x8
Too light. May go to 210 next time.
Seated Incline DB Curls
45’s 3x8
Pullup Bar Hangs
1-Handed BWx15 sec
2-Handed BW 2x30sec
Felt pretty good tonight. Maybe yesterday’s light work helped recovery.
6 Likes
Tried to come down with some illness yesterday. Runny nose, sore throat, incipient ear ache.
Pounded down 10000IU Vit D, some C and zinc, along with a double helping of fresh, homemade chicken soup, heavily salted. Then went to bed early.
Symptoms gone today.
5 Likes
It was the Jewish Penicillin cured you. Filipinos would of covered you in Vicks. Cut your hand off, put vicks on it! Hope you have a good New Years.
2 Likes