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12-10-2010, 11:12 AM
#221
Retraining Program Outline
- This month im gonna increase my lifts linearly at 5kg for sets of 5 a workout on lowerbody and 2.5kg for upperbody
- plan for lower body retraining is to squat 1 heavy set, 1 medium set, 1 light set (daily or every other day, will try daily first)
- for upper body its bench 1 heavy, 1 medium and one light (done daily or every other day)
no i dont know what im doing but without proper guidance im just going to freestyle it
-edit-
Turns out i didnt pull this program out of my ass. it's actually the exact same workout as Pavel's Power to the People. Basically you have two lifts in a workout: one upperbody and one lowerbody. you repeat the workout up to 5 times a week (ie mon-fri), and it involves one heavy set, and one set that is 90% of that first one. Which is similar to what i came up with. so i'm gonna stick with it, cause if pavel says it's legit, that's good enough for me.
Last edited by msingh; 12-13-2010 at 09:27 AM.
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12-13-2010, 06:28 AM
#222
Squatted 1x5x115 and some other sets
benched 1x5x75 and more sets
Last edited by msingh; 12-13-2010 at 08:44 PM.
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12-14-2010, 09:11 AM
#223
2 hours of pickup ball
getting back some conditioning. calf felt good prior but after playing it got worse.
bw:95.5 kg
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12-18-2010, 12:21 AM
#224
Really struggling to recover following the conditioning day. Stopped the workout at warming up with 100 after the first rep. Just too heavy.
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12-18-2010, 11:39 AM
#225
I don't get it. You stopped the workout because it felt heavy? Are you injured? Your log is littered with stoppages like this. Mental toughness...
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12-20-2010, 10:45 PM
#226
so how did you go with response to my very first reply in this thread (post #5)?
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12-23-2010, 11:47 PM
#227
What do you want to know? Are you looking to gloat? I hit my goals. I weigh 92.8kg (under 205lb!) this morning (and will probably be sub 92 by January) and i've squatted ~140 for sets of 5. I'm probably about -3 kg away from looking good and being fit. Not bad from someone who started the year weighing over 110kg and weak. I'm actually lighter now than I was before I picked up a barbell while being much stronger. Think i've done ok.
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