After 6 weeks she has lost 11lbs, one more week before vacation…
Weeks 5-6 - This 2 week block was the hardest…
Monday/Thursday:
Rowing 10m
A1: Podium trap bar dl 5x12 3110 r 30s
A2: Db bench 5x12 4010 r 30s
A3: Lying leg curl 1 1/4 5x8 3010 r 30s
A4: Stand db sh press 5x12 4010 r 2m
Bike sprint: 8x30s rest 60
Tuesday/Friday:
Elliptical 10m
A1: Squats 5x12 4010 r 30s
A2: Chinups 5xmax 3010 r 30s
A3: Db rev lunge 5x12 2000 r 30s
A4: Seated row 5x12 3011 r 2m
Bike sprints 12x15 rest 45
Wednesday:
Walk 3 mins/Jog 3 mins
Treadmill: 1min jog 9mph/2min walk 2.5mph 8 reps 1%incline
Elliptical 20m
Saturday:
Walk 3 mins/Jog 3 mins
Treadmill: 1min jog 9mph/2min walk 2.5mph 8 reps 1%incline
Elliptical 20m
Week 5 in the books - feeling strong and ready to attack these rep test coming up… If I have time I’m gonna get some data on my jumps and a timed 30m and track them throughout this process. Still in the process of deciding how to handle my training starting in August… Probably 8 weeks of hypertropy, 8 weeks strength, then come back to 4 weeks hypertrophy and 4 weeks of strength before finishing up with 8 weeks of power…
Been slacking on the diet the past couple weeks, I ate 6 slices of cake and ice cream yesterday and this morning it’s going down - eggs, grits, bacon, and cheese toast…
Training is going great - I’m excited everyday I hit the gym!!!
1: Cont to develop my body (<bodyfat, lean muscle mass development etc).
2: Cont to develop base strength in the squats, presses, and deadlift.
3: General health (really need to see my guy in MN).
4: See improvement in my 30m 3pt stance test every block (need to hit a certain number).
My goals over the next 8months is to get as strong as possible in the squats - presses - deadlift while maintaining my hrv scores and overall general fitness.
After all I’m doing this because I love the sport and competing and would love to have my son see me race.
Well, the resting is over. Planning on starting my next phase of training on Monday. My friend was trying to get me to perform low volume sprint work twice a week over the next 3 months and sprint once a week when the weather gets cold. Sounds like a solid plan and def could take some time off my 30m quickly. I have decided to stick with my plan - over the next 12 weeks the goal is to add 50-100lbs to my squat… High frequency squat training (3x weekly) - high volume - low volume - rep max work.
I may wake up Monday morning in sprint mode because the 30m testing did get the juices flowing again…
Week 1:
Monday:
Warmup B
Squat 10x5x60% rest 60s (10 sets of 5 reps at 60%)
Pendlay row 5x12
Plank 5x30s
Cooldown
Nasty cold but the workout was very solid. I did the same workout about 10 weeks ago and passed out at the end. 10 weeks later much stronger and lots of carbs in my system I smashed it… #100lbs
I felt really strong today - i blew through the front squats while taking about 60sec rest. 2 scoops of protein and coconut oil follow by an hour of reading…
Friday:
Warmup B
Squat 8rm
Pause sq 2x5x70
Chinups 5x8
Another strong workout. I’m not able to really express my strength with these high rm but that should change soon. My diet isn’t super clean but the workouts are keeping me fairly lean.