7/8/13

This week is a deloading week.  Reps and sets will revert back to the first week of this cycle.  DO NOT change your loading/weights from what you have been using, the deloading is controlled by the reduction in volume NOT by reducing intensity.  Reduce the "greasing the groove" warm-up to 3 of YOUR weakest movements every day and hammer those.

 

Monday 130708

A. Back Squat - 3 x 8; rest 2min (same as last week)

245

B1. BB Walking Lunge- 3 x 20 steps; rest 60sec

135

B2. Good Morning - 3 x 6; rest 2min (same as last week)

135

C. Hanging Knee Raise - 3 x 10; rest 60sec

+

Butcher - 4 x 15m Sprint; rest 3min (start @ BW, add 20# each set)

200 in :05

220 in :06

240 in :06

260 in :07

Less load but squat was still tough. I'm impressed I did 5 sets of that last week.

7/1/13

Monday 130701

A. Back Squat - 5 x 8; rest 2min (all sets at working weight, heavier than last week)

245, this was a challenge. Every set I'd did the first 4 at good tempo. The second 4 were longer pauses at the too. Did all sets without breaking.

B1. BB Walking Lunge- 5 x 20 steps; rest 60sec

135, felt good pump in hips and quads

B2. Good Morning - 5 x 6; rest 2min (heavier than last week)

135

C. Hanging Knee Raise - 4 x 10; rest 60sec

Last set was griptastic

+

Butcher - 6 x 15m Sprint; rest 3min (start @ BW, add 20# each set)

200, :06

220, :06

240, :07

260, :06

280, :07

6/24/13

A. Back Squat - 4 x 8; rest 2min (all sets at working weight, heavier than last week)

225

B1. BB Walking Lunge - 4 x 20 steps; rest 60sec

115

B2. Good Morning - 4 x 6; rest 2min (heavier than last week)

125

C. Hanging Knee Raise - 4 x 10; rest 60sec

+

Butcher - 5 x 15m Sprint; rest 3min (start @ BW, add 20# each set)

200 in :05, 220 in :05, 240 in :05, 260 in :06, 280 in :06

+
Airdyne - 15min @ Z1

217 cal, 197 avg watts