Post by TM79 on May 21, 2017 17:08:10 GMT
Cycle 17. Week 1. Session 1.
Squat
Work up to 3(5x235): 10x135, 5x185, 205, 225, 235, 235, 235
Deadlift
Work up to 3(5x305): 10x185, 5x235, 265, 285, 305, 305, 305
Time: 31:55
Accessory
4 Rounds:
8 Walking Lunges (per leg), 40 lb Dumbbells
10 SLDL's, 40 lb Dumbbells
12 Jump Squats
10 GHD Sit-ups
Time: 16:50
Conditioning: Intervals/Sprints
Look at a running clock and complete the following:
One minute of Body Blasters: 6
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Box Jumps: 30
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Burpees: 18
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Running (Fast): 0.21 Miles
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
Comments: Well, it was a good rest week with two "hot metcon" sessions to keep the blood flowing. The temp has been in the 90's for the last few days and I was surprised to wake up to the low 60's and overcast today. I'll take it for my first session of this cycle. Five weeks from today, we leave for our beach vacation, so I am doing a shorter cycle and will do things a little bit differently. For the first two weeks, I will concentrate on strength, with reps of 5 this week and 3-1 next week. After that, I'm going to do a variation week and then do reps of 10 and 8 respectively while leading up to vacation. So essentially, I'll be starting off with strength and then shifting to more of a bodybuilding focus for the second half of this short cycle. In addition, I started dieting this past week (on 5/17/17) with the intention of losing about 5-8 lbs. For the coming week, I will plan to switch the distance run and long metcon as I plan to do "Murph" this coming weekend, in celebration of Memorial Day. OK, let's get to it!
Squat: Definitely felt sluggish going into these due to not lifting last week. Still, my legs felt fresh and I got good depth on my sets.
Deadlift: Pretty good sets. Didn't feel that strong until the last two sets. Got my reps though.
Accessory: This was tough. Walking lunges just flat out suck. I spent a lot of time going to and from the yard to do walking lunges and SLDL's. I had originally planned to do other stuff but decided to take advantage of the cooler weather (and not many mosquitos) and do some stuff outside.
Intervals/Sprints: This was tough. First time doing body blasters in a while and managed not to put my feet through the wall. Absolutely pouring sweat.
Well, made it through the first session. Let's keep 'em coming! Have a great day!
Squat
Work up to 3(5x235): 10x135, 5x185, 205, 225, 235, 235, 235
Deadlift
Work up to 3(5x305): 10x185, 5x235, 265, 285, 305, 305, 305
Time: 31:55
Accessory
4 Rounds:
8 Walking Lunges (per leg), 40 lb Dumbbells
10 SLDL's, 40 lb Dumbbells
12 Jump Squats
10 GHD Sit-ups
Time: 16:50
Conditioning: Intervals/Sprints
Look at a running clock and complete the following:
One minute of Body Blasters: 6
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Box Jumps: 30
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Burpees: 18
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Running (Fast): 0.21 Miles
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
Comments: Well, it was a good rest week with two "hot metcon" sessions to keep the blood flowing. The temp has been in the 90's for the last few days and I was surprised to wake up to the low 60's and overcast today. I'll take it for my first session of this cycle. Five weeks from today, we leave for our beach vacation, so I am doing a shorter cycle and will do things a little bit differently. For the first two weeks, I will concentrate on strength, with reps of 5 this week and 3-1 next week. After that, I'm going to do a variation week and then do reps of 10 and 8 respectively while leading up to vacation. So essentially, I'll be starting off with strength and then shifting to more of a bodybuilding focus for the second half of this short cycle. In addition, I started dieting this past week (on 5/17/17) with the intention of losing about 5-8 lbs. For the coming week, I will plan to switch the distance run and long metcon as I plan to do "Murph" this coming weekend, in celebration of Memorial Day. OK, let's get to it!
Squat: Definitely felt sluggish going into these due to not lifting last week. Still, my legs felt fresh and I got good depth on my sets.
Deadlift: Pretty good sets. Didn't feel that strong until the last two sets. Got my reps though.
Accessory: This was tough. Walking lunges just flat out suck. I spent a lot of time going to and from the yard to do walking lunges and SLDL's. I had originally planned to do other stuff but decided to take advantage of the cooler weather (and not many mosquitos) and do some stuff outside.
Intervals/Sprints: This was tough. First time doing body blasters in a while and managed not to put my feet through the wall. Absolutely pouring sweat.
Well, made it through the first session. Let's keep 'em coming! Have a great day!