Post by TM79 on Jul 4, 2017 15:29:14 GMT
Cycle 18. Week 1. 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: 24:15
Accessory
4 Rounds:
8 Squats, 135 lbs
8 Floor Glute-Ham Raises
12 Jump Squats
5 Slow Dragonflies
Time: 9:50
Conditioning: Intervals/Sprints
Look at a running clock and complete the following:
One minute of Body Blasters: 7
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Box Jumps: 32
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Burpees: 20
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
*******Additional 60 Seconds of Rest due to Cramp*******
One minute of Running (Fast): 0.21 Miles
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
Comments: Nothing says "back to the grind" like reps of 8 of squats and deads. Decidecd to more or less stay the course on the diet. I was really pushing for weight loss for vacation, so now I would like to stay around 180 lbs or maybe dip into the upper 170's. For this cycle I have subtracted 10 lbs from my upper body lifts and have paused the weights on squat and deadlift. I hated to drop the weight on upper body lifts, but needed to do so because my form was breaking down due to loss of strength from the diet. This will be a 7 week cycle with a variation week on week 4. OK, let's do some squats and deads.
Squat: Started off feeling pretty rickety, but ended up finishing strong. Definitely huffing and puffing on these sets after so much time off.
Deadlift: Well, that was pleasant. Ha ha... No, it wasn't too bad. I felt pretty fresh for these.
Accessory: Not too bad. Moved through this pretty quickly.
Intervals/Sprints: I ended up with a terrible abdominal cramp after the burpees so I had to take an additional minute of rest to let that subside before starting on the sprint. It came back a little during the sprint, but not too bad. Those were all pretty respectable numbers in my opinion.
Well, the comeback session is in the books. Grinding away from here on out! I hope everyone has a wonderful Independence Day!
Squat
Work up to 3(8x205): 8x135, 185, 205, 205, 205
Deadlift
Work up to 3(8x275): 8x235, 255, 275, 275, 275
Time: 24:15
Accessory
4 Rounds:
8 Squats, 135 lbs
8 Floor Glute-Ham Raises
12 Jump Squats
5 Slow Dragonflies
Time: 9:50
Conditioning: Intervals/Sprints
Look at a running clock and complete the following:
One minute of Body Blasters: 7
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Box Jumps: 32
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Burpees: 20
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
*******Additional 60 Seconds of Rest due to Cramp*******
One minute of Running (Fast): 0.21 Miles
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
Comments: Nothing says "back to the grind" like reps of 8 of squats and deads. Decidecd to more or less stay the course on the diet. I was really pushing for weight loss for vacation, so now I would like to stay around 180 lbs or maybe dip into the upper 170's. For this cycle I have subtracted 10 lbs from my upper body lifts and have paused the weights on squat and deadlift. I hated to drop the weight on upper body lifts, but needed to do so because my form was breaking down due to loss of strength from the diet. This will be a 7 week cycle with a variation week on week 4. OK, let's do some squats and deads.
Squat: Started off feeling pretty rickety, but ended up finishing strong. Definitely huffing and puffing on these sets after so much time off.
Deadlift: Well, that was pleasant. Ha ha... No, it wasn't too bad. I felt pretty fresh for these.
Accessory: Not too bad. Moved through this pretty quickly.
Intervals/Sprints: I ended up with a terrible abdominal cramp after the burpees so I had to take an additional minute of rest to let that subside before starting on the sprint. It came back a little during the sprint, but not too bad. Those were all pretty respectable numbers in my opinion.
Well, the comeback session is in the books. Grinding away from here on out! I hope everyone has a wonderful Independence Day!