Like John Smith, during the cutdown period I have eliminated the tempo and the weights are also cutdown. The other days are complete rest. But the loading effect of the contrast/overspeed is so strong that even this was pushing the envelope a bit In this portion:
15-May weights 2X15X215 bench + 2X15X325 squats
16-May
17-May 2X50 resisted, 2X30 OS, 90m flat
18-May
19-May
20-May 4 X 30
21-May
22-May
23-May Verkhoshansky-style stimulus session 2X15X215 bench + 2X15X315 squats/
1 hour rest, /wu + 100m
During the first overspeed session, which followed weights (incuding squats) by two days, there was quite a bit of hamstring pain, and this pain continued for 2 days. I was not recovered by the time of the 4X30 on May 20, and not really recovered until after the stimulus session on the 23rd. The weight loads as %1RM are in the 50-70 range that James has mentioned, but the squat session I did was clearly too much.
Before the second contrast training session, I did not do any squats and did not have the hamstring pain, so I need to either cut the squats going into a contrast training session more than I did, or insert more rest after the squats.
This is why Dennis Shaver has the very light weight session you see in the video, I guess.