Thanks for checking in, 76 now. I agree--the conditioning work has been beneficial. I went on a long steep trail with my wife yesterday for a couple of hours--a hike that used to leave me out of breath--and I felt fine.
Effen right Codger. Short rest training was what i needed to adapt to the 1 or 2 minute rest i get at comps.These 10-rep squat sessions with short rests feel like HIIT workouts--they leave me gasping for air. But I feel pretty good afterwards.
Far from ideal for building max strength, but you can make some progress.
Thanks for checking in, 76 now. I agree--the conditioning work has been beneficial. I went on a long steep trail with my wife yesterday for a couple of hours--a hike that used to leave me out of breath--and I felt fine.
Week 4.2, day 2
Press, no belt: 121.25x4x1@6; 126.25x4x1@7; 131.25x4x3@8. Three to four minutes rest.
Squat, no belt: 225x7x1@6; 235x7x1@7; 245x7x2@8. Four minutes rest.
BB rows: 152.5x10x1@6; 160x10x1@7; 170x10x2@8. Three minutes rest.
Beginner's Template, week 4.2 (aka the 5th week):
Deadlift, no belt: 340x4x1@6; 355x4x1@7; 372.5x4x2@8. 3 minutes rest.
Bench: 160x8x1@6; 167.5x8x1@7; 177.5x8x2@8. 3 minutes rest.
Squat, no belt: 205x10x1@6; 215x10x1@7; 225x10x2@8. 3 minutes rest. Phew, these are really like a HIIT session.
Walked for about 2 miles yesterday with my wife. Actually I tried something new: "nordic walking," where you use poles to mimic the actions of cross country skiing without the skis. Pretty good workout, including a steep hill up into the cliffs near our house. After the walk I did some ab wheel stuff: roll-outs, pikes, knee tucks, bridges. (I have an ab wheel that you can strap to your feet, which opens up a lot of different movement possibilities.)
Beginner's Template, week 4.3 (6th week):
Squat, no belt: 247.5x4x1@6; 260x4x1@7; 272.5x4x2@8. Three to four minutes rest.
Bench, touch and go: 157.5x10x1@6; 165x10x1@7; 172.5x10x2@8. Four minutes rest.
Deadlift, no belt: 285x8x1@6; 300x8x1@7; 315x8x2@8. Three minutes rest.
Finished with a couple of sets of abmat sit ups. Yesterday my wife and I hiked for a little over 2 miles. Another beautiful fall day in northern NM.
Week 4.3, day 2.
Press, no belt: 122.5x4x1@6; 127.5x4x1@7; 132.5x4x3@8. Four minutes rest.
Squat, no belt: 230x7x1@6; 240x7x1@7; 250x7x2@8. Four minutes rest.
BB rows: 155x10x1@6; 162.5x10x1@7; 172.5x10x2@8. Three minutes rest.
Two sets of abmat sit ups, 15 reps each.
Week 4.3, day 3.
Deadlift, no belt: 345x4x1@6; 360x4x1@7; 380x4x2@8. Four minutes rest. Weird form issue where my right knee collapsed inwards a bit on a few reps, even though the weight felt very manageable. Hadn't experienced this before.
Bench, touch and go: 162.5x8x1@6; 170x8x1@7; 180x8x2@8. Three to four minutes rest.
Squat, no belt: 210x10x1@6; 220x10x1@7.5; 225x10x2@8 or 8.5. Three minutes rest. I find it hard to judge RPEs on these high-rep squats. But my estimated one-rep max based on these is about 330, which feels about right for this stage of training, and it's consistent with the estimated 1RM for my lower-rep squats. I had planned to try 230 today for the last 2 sets but thought It might be better to repeat last week's weight.
Missed Monday's workout because of work but I'll still squeeze in three workouts on the beginner template this week.
Yesterday, Week 4.4 (7th week), day 1:
Squat, no belt: 252.5x4x1@6; 265x4x1@7; 277.5x4x2@8. Four minutes rest.
Bench, touch and go: 160x10x1@6; 167.5x10x1@7; 175x10x2@8. Four minutes rest.
Deadlift, no belt: 290x8x1@6; 305x8x1@7; 320x8x2@8. Three minutes rest.
This morning I went for a brisk walk (nordic walking with poles) into the hills in my neighborhood for about an hour. Then did 3 sets of lat pulldowns with 115 pounds for 15 reps, 3 minutes rest. Followed by some ab wheel work.
Beginner template, Week 4.4 (aka 7th week), day 2.
Press, no belt: 105x4x1@6; 123.75x4x1@7; 128.75x4x3@8. Four minutes rest. I used less weight today than last week's pressing session but I don't see it as a regression; it's a more accurate RPE assessment. The first set probably should have been around 117.5.
Squat, no belt: 235x7x1@6; 245x7x1@7; 255x7x2@8. Four minutes rest.
BB rows: 157.5x10x1@6; 165x10x1@7; 175x10x2@8. Three minutes rest.