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10-03-2022, 05:25 PM
#3221
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10-04-2022, 06:05 PM
#3222
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10-06-2022, 07:50 PM
#3223
Thursday (B2)
Squats
5x260
Press
4x130
Dead Lift
Warmed up to 275 (single)
I would have had 5 reps on presses, but I was surprised, interestingly, by some ham string pain on my 3rd and 4th reps. I also wasn’t up for 5x340 on deadlifts as planned. I don’t think anything is seriously broken, just Living to fight another cycle.
Last edited by ColoWayno; 10-09-2022 at 09:19 AM.
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10-08-2022, 02:16 PM
#3224
Saturday (B3, recovery)
Squats
10x135
Press
10x65
Bench
10x135
Kettlebell Swings
3x10x25
Easy day.
So here’s my take on recovery weeks. We know strength is a long term adaptation from lifting, don’t expect to lose much in one week. What I’ve never heard talked about anywhere is the mysterious short term adaptation also from lifting... it doesn’t have a name AFAIK, but it obviously exists. A week is long enough, if I did no lifting coming back would result in a lot of delayed onset muscle soreness because of the loss of this nameless adaptation.
It seems like light, high volume sets are enough to maintain this adaptation while helping with overall recovery, so that is what I do. At least it takes a little of the dread out of “coming back” from a break.
Last edited by ColoWayno; 10-08-2022 at 02:29 PM.
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10-09-2022, 08:34 PM
#3225
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10-15-2022, 01:53 PM
#3226
Saturday (C1)
Squats
5x225
Press
3x115
Dead Lifts
3x275
Bench
3x165
Pull Ups
2x3
That was kind of a recovery week makeup, since I didn’t get back in the gym after last Saturday’s work out. I’m going to figure out my 1 rep attempts, so far I’m thinking:
Tuesday
Bench: 220 or 225 (based on 5x205)
Thursday
Squats: 280 (based on 5x260)
Press: 140 (based on 4x130)
Dead Lifts: 365 (based in 5x335)
Last edited by ColoWayno; 10-15-2022 at 01:59 PM.
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10-17-2022, 06:28 PM
#3227
Monday (C1)
Bench
1x220
That seemed ok, I might try 225 later this week.
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10-19-2022, 06:26 PM
#3228
Wednesday (C1)
Squats
1x280
Press
1x140
Dead Lifts
1x365
SBD total: 865
SBDP total: 1005
The press and deadlift were slow reps for sure.
Last edited by ColoWayno; 10-19-2022 at 08:20 PM.
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10-20-2022, 09:29 PM
#3229
I just have a recovery week to finish this cycle ... I can do that! even though I’ve been running this program since June, this is the first decent execution of the program.
Here were my starting weights for the last A cycle:
=====================================
8/13
Squats
3x5x210
Press
3x5x110
Dead Lift
5x305
Bench
3x5x160
Pull Ups
3x6
=====================================
I finished the A cycle with these numbers (around 9/14)
Squats: 3x5x 240
Bench: 3x5x185
Press: 3x5x115
Dead Lifts: 5x 325
=====================================
I’ll figure out where I’m starting for this next cycle soon.
Last edited by ColoWayno; 10-22-2022 at 06:48 PM.
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10-25-2022, 05:34 PM
#3230
Tuesday (C2, recovery)
Squats
10x135
Bench
10x135
Pull Ups
1x8
Last edited by ColoWayno; 10-26-2022 at 12:09 AM.
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