Well for those lucky few who have been following my journal on here, you know that it’s time for me to start a new cycle. It’s my last real chance to improve and the stars are aligning in order for that to happen.
the giant short coming of my previous cycle was simply not enough running.
so, without further ado, here’s the next cycle
Goals: 7.35 fall forward 60m in flats (10% improvement) 275x3rx Full Squat, 200x1r Bench Press
6/21 - 8/8
Day 1: Tempo A (8x125x18sec)
2: Tempo B (6x100x14sec)
3: Speed 1 (flying 30’s x 4r x 2 sets)
4: Tempo A
5: Tempo B
6: Weights (cns) (Sq, BP, accesory)
repeated 5 times, rotating speed workouts
3: speed 3 (3x hollow 200s 50accel-100 cruise-50drive)
6: weights (cns) (test 275x3r SQ, 200x1r BP)
9:speed test (60m)
10: Massage/rest/ all manner of recovery.
On “weights (cns)” days, 10x10m starts will be done before lifting, accesory work (lat/ab/lowback/ hammie, etc.) will be done on a “feel” basis
On “speed” days, Easy singles of Snatch grip Deads will be done, following an old westside cycle (15sx1rx65% session 1, up 5% and down 3s next session)
General weight training will be done on tempo days, in a Westside extra workout format - light weight, some volume, high reps to stimulate a little hypertrophy and recovery. again, by need on a “feel” basis
“speed 2” = not a crappy jason patric sequel, but 60mx3rx2s @ 95%, like the John Smith workouts posted sometime ago
I’ll continue to add volume to the daily core work I’ve been doing. It really is helping.
Thanks for reading, comments welcome.