▼ 1. 10/5/09 - Mon - Deload Week 1 - SQUAT
Weight: ??. Time: 2:00.
Taking a deload week because: sleep has been bad, muscles feel constantly tired, a little loss of motivation at the end of last week. These are signs of overtraining for me. I think switching training plans got me a little more sore than I otherwise would be.
• Warm-up : bike 10 mins
• SSB box squat 205x5x5
This was surprisingly hard on my lower back. My form was very solid this week, though.
Focused on keeping glutes tight while sitting back, feels very good.
• Sumo dead w chain 275+80x3x6
Easy.
• Barbell thrusts 135x10x2, 135+80 chainx10, 235x10
This exercise basically consists of humping the bar (see video). Is is the best exercise ever. It's supposed to be good for your glutes, but its really just to look awesome.
• Abs - twist crunches 45x12x3
▼ Videos:
• 20091005-glute thrusts third set 135+80x10?
• 20091005 - dee glute thrusts 95x??
▼ 2. 10/3/09 - Sat - Volume Week 3 - BENCH
Weight: ?? Time: 2:00. Weight fluctuates between 216 and 219 in morning these days.
Feeling really detached again today. Not very into it at all and tired. I've had trouble sleeping lately, which is one common sign for me of getting overtrained. The last three weeks have been fucking me up, so I'm going to take a deload week before starting the intensity block. If I feel good halfway through the week, I may re-assess.
• Warm-up : bike 10 mins
• Rev band bench w purple 275x5x5 @ 8-9
A little lighter than RPEs call for, but I was happy with getting these reps, esp. considering how detached I was feeling.
• Floor press 225x3x3 @ 8-9, 235x3x3 @ 9-10
Screwed up RPEs on these too. I've actually gotten weaker on floor press as this cycle has progressed. Shouldn't have gone up to 235, but I refused to stay at 225, which I did 5x5 at three weeks ago.
• Dips bw+45x6,6,8,8
• Pull-ups bw+45x3x3, bwx10
Threw in three bodyweight reps after the third set too.
▼ Recovery
• Dislocates w band lots
• Pullovers 25x12x3
▼ 3. 10/2/09 - Fri - Volume Week 3 - DEADLIFT
Weight: 217. Time: ??.
Today felt awful. I was very unmotivated and everything was heavy. Logging a while after this occurred, so I might miss details.
• Warm-up : bike 10 mins
• Conventional deadlift 435x3x6 @9
Terrible back form. Everything felt heavy, even 315x5 warm-up.
• Squat w/ chains 225+80x5 @8 super easy, 245+120x5x5 @9
I thought this would go equally bad, but it ended up going OK. Just like on Saturday, workout seemed to get better as it went on, but still feel general lack of motivation.
Chains kept falling off bar on early sets (see videos), which was really annoying.
My form felt very good on these, hips not shooting up slightly like usual. In particular: First set is good. Second set on last rep hips came up. Third and fourth sets, last two reps hips came up. Fifth set same, except last rep was bad and lower back just rounded.
• Sumo rack pulls
No time. Little motivation.
• Abs - V-ups Bwx15, Bw+20x10x3
Fuck me.
▼ Videos:
• 20091002-conv dead third set 435x2 shitty
• 20091002-conv dead fifth set 435x3 shitty
• 20091002-squat w chain fail set 1
• 20091002-squat w chain fail set 2
• 20091002-squat w chain first set 215+120x5
• 20091002-squat w chain fourth set 245+120x5
▼ 4. 10/1/09 - Thu- CARDIO
Weight: 216.
• Cardio : bike 30 mins
• Flexibility : soleus, gastroc, adductors on leg press, hamstrings, hip flexors, seated groin,
prone glute
1 comment:
Listen to audio on "20091002-squat w chain fail set 2".
Try to identify it.
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