Another good cycle on the books! Great work, Browndog. Enjoy the deload (or at least, DO the deload . . .).
Another good cycle on the books! Great work, Browndog. Enjoy the deload (or at least, DO the deload . . .).
2/27/13
De-Load Day
Scheduled a singles Squash match against a tough opponent. Played six games in an hour. Hard to give a frame of reference as to how long and hard that is. Suffice to say no ball was down and each point was a tour of the court, corner to corner, front to back. I was/am spent...
But I got my sets in as well.
Warmed up with Snatches prior to the Squash
eb 3x5, 55lbs 5x2, 65lbs 5x2, 75lbs x5x2
Bench
eb x10, 95lbs x10, 110lbs x10, 125lbs x10
Deadlift
135lbs x10, 165lbs x10, 205lbs x10, 245lbs x10
I am all sorts of tuckered out...
And 5, I think this qualifies as a good de-load session. I didn't get carried away with anything...but the Squash.
OM, I'm looking forward to seeing what things look like at the end of April.
3/1/13
De-Load Press and Squat
Press - 60lbs x10, 75lbs x10, 90lbs x10
Squat - 120lbs x5, 150lbs x5, 180lbs x5
Snatches - eb 3x5, 55lbs x5, 65lbs x5, 75lbs 5x2
Hanging Cleans - 75lbs x5, 95lbs x5, 115lbs x5
Straight Bar Curl - x50
LTE - 45lbs x25
So endeth the de-load.
Played Doubles last night and have two Paddle matches scheduled up for the weekend, all systems are go at the moment.
3/3/13
Bench Day
eb x10. 95lbs x5, 115lbs x5, 135lbs x3
142.5lbs x5, 162.5lbs x5, 182.5lbs x5
142.5lbs x5
Good set of five at the top end...
Assistance Work:
Bench - 125lbs x21, x14, x11
Kroc Rows - 75lbs x30, x20 each
Pull-Ups - @ 65% x20, x10, x10
Incline Bench - 125lbs x10, x9, 120lbs x9, 115lbs x9, x9, x6
Dips - @ 65% x20, x15, x15
Futzed around with the order of the Assistance Work, it certainly made the Incline Bench harder.
I forgot I wanted to swap out the regular Bench for Dumbbell Benches, next time...if I don't have a senior moment (again).
Played 2 hours of Paddle prior to the session, played like a dog. I got three Paddle matches, two Singles Squash matches and one Doubles Squash match in the last week to ten days and my weight is down to 204lbs. I find it hard to find the time to eat.
3/4/13
Deadlift Day
Warm-up:
Whip Snatches - eb 3x5, 55lbs 3x5, 65lbs 2x5, 75lbs 5x2
Hanging Cleans - 95lbs 2x5, 115lbs x5, 125lbs x5
Deadlift:
135lbs x5, 185lbs x5, 235lbs x3
275lbs x5, 317.5lbs x5, 360lbs x5
275lbs x10
Good sets, 360 moved nicely...
Assistance Work:
Hip Thrusts - 135lbs x10, 185lbs x5, 225lbs x20, x20, x10
RDL - 265lbs 10x5 on the minute
Knees to Shoulders - 3x10
A good day, lots of fun...
Stellar sessions there, browndog. Looks like a good beginning to this next cycle. But whip snatches? Sounds kinky.
3/6/13
Press Day
eb 2x10, 65lbs x5, 80lbs x3
95lbs x5, 110lbs x5, 122.5lbs x5
110lbs x5, 95lbs x5
Good sets. Definitely more available on the top set.
Assistance Work:
Dumbbell Press - 35lbs L x15, x12, x10, x8, x7
R x20, x18, x12
Rows - 145lbs x20, x15, x15
Behind Neck Press - 77.5lbs 5x10 +2.5lbs
Straight Bar Curls - x100
LTEs- 45lbs x40, x30, x30
Well the Dumbbell Press shows a lack of balance, though I'll attribute this to right arm dominance. I got those mf'ing curls...finally. I thought my forearms were gonna explode. Once I got to 85 reps I was not going to be denied.