• 1. 10/12/09 - Mon - Intensity Week 1 - SQUAT
Dee is buying a car. We woke up early to find dealers and had to stay late to do paper work, so gym is punted. I haven't decided if I am doing cardio or some sort of "make-up" intensity day tomorrow.
▼ 2. 10/10/09 - Sat - Deload Week 1 - BENCH LOCKOUT
Weight: 216. Time: 2:00?
Last workout of deload week. After Friday, I was careful to keep it very light.
• Warm-up : jog?
• Reverse band bench w purple band 225x5x4
• Floor press 185x4x4
• Dips BW+45x6x4
• Pull-ups BWx10x4
▼ 3. 10/9/09 - Fri - Deload Week 1 - DEAD
Weight: 216. Time: 1:30.
Dave suggested I avoid all deadlifts during deload week. I switched conventional deadlifts to SLDL, but this workout left me pretty beat up for a deload week, so I probably should have listened more.
• Warm-up : jog 8 mins
• Stiff-leg deadlift 315x5x5
Should do these more.
• Squat w chain 225+80x3x6
Jason said he liked my form on these.
• Sumo rack pull 315x5x5
I wanted to go up to 500 and do triples, but I decided to save stuff for the intensity week.
▼ Abs
More Dee-inspired stuff. These left my upper abs SUPER SORE.
• Sandbag smash 50x10x3
This is basically a clean followed by throwing the sandbag to the ground. First time doing them, I think this is what got my upper abs so sore.
• V-ups 18x15x3
Fuck these again.
▼ 4. 10/8/09 - Thu - CARDIO
Weight: 215 (morning). 220 (after gym). Time: 1:00.
Need to start eating.
• Cardio - jogging/walking 30 mins
Much more effective at getting my heart rate up, at least. Even a light jog got me up to 160. I will try to do this more, if my knees can handle it.
• Flexibility - usual
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