▼ 1. 6/9/09 - Tue - CARDIO/FLEXIBILITY
• Bike - 30 stroke on, 60 stroke off 10 sprints
Go for high resistance for 30 strokes and then low resistance for 60 strokes, repeat, etc.
• Rowing machine 2000m in 7:40 + 300m cool down
• Stretching - hamstrings, groin, calves
Thanks Dee!
▼ 2. 6/8/09 - Mon- SHEIKO - CONDITIONING #1
Time: 2:00.
First day at new gym Total Performance Sports (TPS). This is a serious boxing/strongman/oly/powerlifting gym. I'm really excited about it.
Starting this cycle with slightly increased raw maxes from the last cycle.
• Squat 45x5x2, 135x5x3
For warm-up.
• Bench 45x5, 155x5 (50), 180x4x2 (60), 210x3x3 (70)
• Squat 235x5 (50), 270x4x2 (60), 325x3x3 (70)
These felt pretty heavy like usual for the first week. I also screwed up my adductors which isn't uncommon when I'm getting back into squatting.
Also, *no knee sleeves* for this because of IPA raw rules. Belted the triples.
• Dumbell bench 60x10x3
• Good mornings 185x5x3
• Glute ham raise BWx12,15,15
Not part of the program but I had the machine again for the first time in a long time.
3 comments:
Can you use neoprene knee sleeves in IPA raw?
is D doing sheiko as well?
@ Dave: By my reading of the rules, no. It was something like "nothing can be worn on the knees".
@ Dean: No. She doesn't really know her powerlifting maxes and I expect them to change rapidly, so it didn't make much sense. She also wants to do a little more variety to stay in some kind of shape for rugby season.
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