ColoWayno's log

[ColoWayno]

Saturday
Squats
2x5x250
Press
3x5x122.5
Dead Lifts
5x325

[ColoWayno]

Sunday
Conditioning
2 x 6/4 @ 3.2 mph and 15%
2 minute HRR 168-122
24 flights of stairs, 400 steps

[ColoWayno]

Monday
Pull Ups
3 @ BW+30
2 x 10 @ BW

[ColoWayno]

Tuesday
Conditioning
7 x 20/1:40 @ 8 mph and 11.5%

2 minute HRR 163-126

These felt so much better than the last two times I’ve done them to 6 reps... no hobbling along after... 8 reps felt possible so, maybe that’s what I’ll do next week.

[ColoWayno]

Wednesday
Snatches
4x3x95 no pop tonight
Squats
3x5x250 nice and deep.

[ColoWayno]

Thursday
Bench
3x5x160
Curls
3x8x80
Conditioning
12 @ 2.7 mph and 15%
2 minute HRR 162-120

[ColoWayno]

So, I’m fixing to use some programming that worked well for me before... starting in January. Here’s how I wrote it up the first time:

Cycle A (4 weeks): 3 weeks of advanced novice type programming and a recovery (light) week
Cycle B (3 weeks): 2 weeks of TM type programming and a recovery week
Cycle C (2 weeks): maximal lifting and a week off. (Changing this to a working recovery week)

One lesson I learned was that the week off was not a good idea because of DOMS. So, there will be 3 working recovery weeks over the 9 week cycle. Starting weights for each cycle will be a couple of steps back from where the previous cycle ended.

[ColoWayno]

Saturday
Squats
2x5x255
Press
3x5x125
Dead Lifts
5x330

6951

[ColoWayno]

Sunday
Conditioning
2 6 minute intervals @ 3.2, 3.3 mph and 15%

24 flights, 400 stair steps.

[ColoWayno]

Monday
Pull Ups
4xBW+30, 2x10