Post by TM79 on May 29, 2017 16:52:04 GMT
Cycle 17. Week 2. Session 1.
Squat
Work up to 3(3x255): 10x135, 5x185, 205, 225, 3x235, 245, 255, 255, 255
Deadlift
Work up to 3(3x325): 10x185, 5x235, 265, 285, 3x305, 315, 325, 325, 325
Time: 37:00
Accessory
4 Rounds:
8 Lateral Box Step-ups (per leg), holding a 40 lb Dumbbell
8 Power Cleans, 95 lbs
12 Air Squats
12 KB Swings
8 Barbell Rollouts
Time: 17:40
Conditioning: Intervals/Sprints
800 Meter Sprint: 3:28
Rest 3 Minutes
600 Meter Sprint: 2:28
Rest 2 Minutes
400 Meter Sprint: 1:28
Rest 1 Minute
200 Meter Sprint: 0:38
Comments: Well, it wasn't planned this way, but as luck would have it, my heaviest squat/dead session of the cycle falls on Memorial Day. That is quite appropriate, in my opinion. After this week I'm going into beefcake mode and dropping the weights back/doing higher reps for the rest of the cycle. That coupled with my diet should get the "vacation body" or what is probably more realistic, "a little bit less of a fat a$$ body" into effect. Truthfully, if I can hit my program numbers this week on upper body I'll be very happy.
Squat: Legs were still a little sore from Murph and that Ruck. Good sets though.
Deadlift: I actually felt strong on these for the first time in a while. I'll take it...
Accessory: This was worse than squats and deads combined. Got through it though and managed to not puke everywhere. The thought of doing sprints after this is almost comical.
Sprints: That 800 was terrible. I did pretty decent on the rest of them. Legs are smoked now.
Once again, thanks so much to all who serve and served. Freedom isn't free and you all have paid the price for the rest of us. Hope everyone has a good Memorial Day.
Squat
Work up to 3(3x255): 10x135, 5x185, 205, 225, 3x235, 245, 255, 255, 255
Deadlift
Work up to 3(3x325): 10x185, 5x235, 265, 285, 3x305, 315, 325, 325, 325
Time: 37:00
Accessory
4 Rounds:
8 Lateral Box Step-ups (per leg), holding a 40 lb Dumbbell
8 Power Cleans, 95 lbs
12 Air Squats
12 KB Swings
8 Barbell Rollouts
Time: 17:40
Conditioning: Intervals/Sprints
800 Meter Sprint: 3:28
Rest 3 Minutes
600 Meter Sprint: 2:28
Rest 2 Minutes
400 Meter Sprint: 1:28
Rest 1 Minute
200 Meter Sprint: 0:38
Comments: Well, it wasn't planned this way, but as luck would have it, my heaviest squat/dead session of the cycle falls on Memorial Day. That is quite appropriate, in my opinion. After this week I'm going into beefcake mode and dropping the weights back/doing higher reps for the rest of the cycle. That coupled with my diet should get the "vacation body" or what is probably more realistic, "a little bit less of a fat a$$ body" into effect. Truthfully, if I can hit my program numbers this week on upper body I'll be very happy.
Squat: Legs were still a little sore from Murph and that Ruck. Good sets though.
Deadlift: I actually felt strong on these for the first time in a while. I'll take it...
Accessory: This was worse than squats and deads combined. Got through it though and managed to not puke everywhere. The thought of doing sprints after this is almost comical.
Sprints: That 800 was terrible. I did pretty decent on the rest of them. Legs are smoked now.
Once again, thanks so much to all who serve and served. Freedom isn't free and you all have paid the price for the rest of us. Hope everyone has a good Memorial Day.