Post by TM79 on May 7, 2017 18:22:36 GMT
Mesocycle 16. Week 7. Session 1.
Squat
Work up to 3(4x240): 10x135, 8x185, 6x205, 4x225, 240, 240, 240
Deadlift
Work up to 3(4x310): 10x185, 8x235, 6x265, 4x295, 310, 310, 310
Time: 30:00
Accessory Work
4 Rounds:
16 Box Step-ups, 40 lb Dumbbells
10 Dumbbell Hang Power Cleans, 40 lb Dumbbells
12 KB Swings, 40 lb Dumbbell
5 Hanging Leg Raises with 3 Count Pause
Time: 17:15
Conditioning: Distance Run (Treadmill, 1% Incline)
5K, 27:20, 8:48 Pace, 480 Calories, 161 Feet Elevation Gain
Comments: Not sure what I ate yesterday but I have been running to the toilet off and on all morning. As in, cold sweat, "oh sh!t" running to the toilet. My shoulder and elbow feel a little better today though and I'd like to try and push on through and finish the last week of the cycle. I may sub in something else for pull-ups as I think those are what really aggravate my shoulder. Also, I will dial back the accessory work a little as that has probably been wearing on my joints. Alright, Ebola Squats/Deads in 3, 2, 1...
Squat: Legs felt really fresh for these since I skipped my run yesterday. Good sets.
Deadlift: These weren't too bad. Got them done.
Accessory Work: The puke bucket is out. Here we go...
Made it through without puking. That wasn't the easiest accessory work I've ever done, but not too bad.
Distance Run: Definitely almost puked on numerous occasions during that run. I plugged that in instead of sprints since I didn't run yesterday. That was rough. Glad it's done.
Hope you all have a great day!
Squat
Work up to 3(4x240): 10x135, 8x185, 6x205, 4x225, 240, 240, 240
Deadlift
Work up to 3(4x310): 10x185, 8x235, 6x265, 4x295, 310, 310, 310
Time: 30:00
Accessory Work
4 Rounds:
16 Box Step-ups, 40 lb Dumbbells
10 Dumbbell Hang Power Cleans, 40 lb Dumbbells
12 KB Swings, 40 lb Dumbbell
5 Hanging Leg Raises with 3 Count Pause
Time: 17:15
Conditioning: Distance Run (Treadmill, 1% Incline)
5K, 27:20, 8:48 Pace, 480 Calories, 161 Feet Elevation Gain
Comments: Not sure what I ate yesterday but I have been running to the toilet off and on all morning. As in, cold sweat, "oh sh!t" running to the toilet. My shoulder and elbow feel a little better today though and I'd like to try and push on through and finish the last week of the cycle. I may sub in something else for pull-ups as I think those are what really aggravate my shoulder. Also, I will dial back the accessory work a little as that has probably been wearing on my joints. Alright, Ebola Squats/Deads in 3, 2, 1...
Squat: Legs felt really fresh for these since I skipped my run yesterday. Good sets.
Deadlift: These weren't too bad. Got them done.
Accessory Work: The puke bucket is out. Here we go...
Made it through without puking. That wasn't the easiest accessory work I've ever done, but not too bad.
Distance Run: Definitely almost puked on numerous occasions during that run. I plugged that in instead of sprints since I didn't run yesterday. That was rough. Glad it's done.
Hope you all have a great day!