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12-04-2018, 08:24 PM
#2541
Tuesday
Conditioning
7 x 20/1:40 @ 8 mph and 11.5%
2 minute HRR 165-125
I wanted to do 8 reps but my legs wouldn’t have it. I’m starting to think that maybe I need a day where I do 2 or 3 minute intervals to help drive performance on these 20 second sprints.
Last edited by ColoWayno; 12-04-2018 at 08:26 PM.
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12-05-2018, 09:02 PM
#2542
Wednesday
I planned to make it to the gym but with my shoulder starting to bother me a bit and getting out of the office very late I thought I’d take a light day tomorrow and see if I can pick right up Saturday, maybe repeat what this week was supposed to be.
According to my Fit Bit it’s been since Nov 6th since it didn’t record some kind of work out at least once a day. A few of those might have been me jumping on a mini trampoline during T.V. commercials, but also, some real work got done.
Blood pressure has been a little high lately, not sure why but maybe giving myself a break will help.
Last edited by ColoWayno; 12-05-2018 at 09:08 PM.
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12-08-2018, 12:23 PM
#2543
I decided to start the ABC program the last week of December to time a recovery week when I’m Scheduled to be out of town in January. The table below shows the dates for the first week, but the last column shows the jumps I’m expecting to take for the A cycle to get to the goal by the end of the three week cycle.
The thing that surprised me about this program before was how conservative it felt at the beginning and yet got me to lifetime PR’s.
It’ll be a Saturday, Monday, Wednesday schedule for the most part, but I could see sometimes splitting Wednesday’s work and doing presses on Thursday. Presses and Bench will alternate on a ABABABABA schedule.
I plan to keep doing conditioning as I have been... that will become more of a negotiation when the weights start getting heavy or recovery becomes an issue.
The last Wednesday should be January 16th, just before I head out of town for the weekend.
2018-12-29 3x5 Squat 225,235,245,255,260,265
3x5 Press 115,125,127.5,130
1x5 Dead Lift 320, 335, 345
2018-12-31 3x5 Bench 155,165,170
Pull Ups
2019-01-02 Snatches
3x5 Squat
3x5 Press
Last edited by ColoWayno; 12-08-2018 at 01:10 PM.
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12-08-2018, 04:09 PM
#2544
Saturday
Squats
2x5x260
Press
3x5x127.5
Dead Lifts
1x335
Presses were easier than I expected since my shoulder has been a bit sore. That deadift rep went up well, much smoother than my last warmup at 295, but I had already decided to give myself a break.
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12-09-2018, 03:54 PM
#2545
Sunday
Conditioning
6, 4 minutes @ 3.3 mph and 15%, 2 minute HRR 166-117
1/4 mile at 6.7 mph
24 flights of stairs
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12-10-2018, 07:48 PM
#2546
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12-11-2018, 08:43 PM
#2547
Tuesday
Conditioning
8 x 20/1:40 @ 8 mph and 11.5%
2 minute HRR 166-129
I can’t say this was easy, but it felt better than the last couple of times I’ve done these with fewer reps.
Last edited by ColoWayno; 12-11-2018 at 09:24 PM.
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12-12-2018, 08:44 PM
#2548
Wednesday
Snatches
4x3x95
Squats
3x5x260
Bench
2x5x150
Curls
2x8x80
Snatches were much snappier tonight.
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12-15-2018, 08:00 PM
#2549
Saturday
Squats
2x5x265
Press
2x5x130
Dead Lift
5x295
Post op PR for presses, I think squats tie my POPR.
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12-16-2018, 03:28 PM
#2550
Sunday
Conditioning
2 6 minute intervals @ 3.3 mph and 15% (2 minute HRR 168-130)
1/4 mile @ 6.8 mph
24 flights of stairs
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