Post by TM79 on Jun 17, 2017 15:42:33 GMT
Cycle 17. Week 5. Session 1.
Squat
Work up to 3(8x205): 8x135, 185, 205, 205, 205
Deadlift
Work up to 3(8x275): 8x235, 255, 275, 275, 275
Time: 21:35
Accessory
4 Rounds:
8 Box Step-ups (per leg) holding 40 lb Dumbbells
8 Floor Glute-Ham Raises
12 Jump Squats
5 Hanging Leg Raises with 3-Count Pause
Time: 12:45
Conditioning: Distance Run (From Week 4), Outdoor, Paved
5K, 28:39, 9:10 Pace, 430 Calories, 114' Elevation Gain
Comments: Well, I've got to go out of town this coming week for 4 days, so I'm trying to get a head start on my training. My knee feels a lot better, but still hurts a little. I'm going to try and get through these sets and if it hurts too bad I'll just drop the weight or skip it all together. Also, I'm going to do my distance run from Week 4 after squats and deads (because I just love suffering). This is the last week of the cycle and then it's vacation time!
Squat: I used my flossing bands and wrapped one over each knee sleeve to give my knees more support and stability. Pain was minimal during these sets. Got through them.
Deadlift: Had unwrapped the knees and felt some pain during the first set so I wrapped them back up for the remaining sets. The last set was a real grinder, but no knee pain thankfully. Wait a minute, I'm done with squats and deads for two weeks!!!
Accessory: 100% humidity out here for this, but not too hot. Absolutely drenched in sweat after that. The step-ups were subbed in to take it easy on the knees. I was originally going to do 4(8x135) squats and honestly that probably would've been easier. Glad that's done.
Run: Now, time for that distance run that I usually do by itself. Ha ha ha...
After: Well that was a struggle. Honestly, the first half wasn't that bad, and then I started going uphill. It rained all last night so it was just sticky, steamy humid out there. Plus doing squats and deads before it added a degree of difficulty. I was doing very short, pathetic little strides, but still finished.
Well, that's it for legs. Just a couple of upper body and conditioning sessions remain. Have a great day and a wonderful Father's Day weekend!
Squat
Work up to 3(8x205): 8x135, 185, 205, 205, 205
Deadlift
Work up to 3(8x275): 8x235, 255, 275, 275, 275
Time: 21:35
Accessory
4 Rounds:
8 Box Step-ups (per leg) holding 40 lb Dumbbells
8 Floor Glute-Ham Raises
12 Jump Squats
5 Hanging Leg Raises with 3-Count Pause
Time: 12:45
Conditioning: Distance Run (From Week 4), Outdoor, Paved
5K, 28:39, 9:10 Pace, 430 Calories, 114' Elevation Gain
Comments: Well, I've got to go out of town this coming week for 4 days, so I'm trying to get a head start on my training. My knee feels a lot better, but still hurts a little. I'm going to try and get through these sets and if it hurts too bad I'll just drop the weight or skip it all together. Also, I'm going to do my distance run from Week 4 after squats and deads (because I just love suffering). This is the last week of the cycle and then it's vacation time!
Squat: I used my flossing bands and wrapped one over each knee sleeve to give my knees more support and stability. Pain was minimal during these sets. Got through them.
Deadlift: Had unwrapped the knees and felt some pain during the first set so I wrapped them back up for the remaining sets. The last set was a real grinder, but no knee pain thankfully. Wait a minute, I'm done with squats and deads for two weeks!!!
Accessory: 100% humidity out here for this, but not too hot. Absolutely drenched in sweat after that. The step-ups were subbed in to take it easy on the knees. I was originally going to do 4(8x135) squats and honestly that probably would've been easier. Glad that's done.
Run: Now, time for that distance run that I usually do by itself. Ha ha ha...
After: Well that was a struggle. Honestly, the first half wasn't that bad, and then I started going uphill. It rained all last night so it was just sticky, steamy humid out there. Plus doing squats and deads before it added a degree of difficulty. I was doing very short, pathetic little strides, but still finished.
Well, that's it for legs. Just a couple of upper body and conditioning sessions remain. Have a great day and a wonderful Father's Day weekend!