Post by TM79 on Dec 5, 2016 12:14:38 GMT
12/4/16:
Squat
Work up to 3(5x70%): 5x135, 185, 205, 3(5x225)
Deadlift
Work up to 3(5x70%): 5x225, 245, 3(5x265)
Time: 18:25
Assistance
4 Rounds:
10 Ground to Overheads, 65 lbs
10 Zercher Squats, 65 lbs
10 V-ups
Time: 7:41
Conditioning: Sprints
Tabata Burpees: 7, 7, 7, 7, 6, 6, 6, 6
*The Tabata Interval is 20 seconds of all out effort, followed by
10 seconds of rest. Repeat 8 times.
Comments: Still having some knee pain so I am going to resort to a maintenance program with squats/deads. Also, I'm taking out the widowmaker sets as those are probably not helping to do anything but wear my joints down. I'm not even going to call this a cycle as I have no real goals other than to maintain strength and conditioning.
Squat: These started off rough, but felt pretty good by the end. Some knee pain. Same old story.
Deadlift: For a while now, I have been using my old 1 Rep Max (420) to calculate my lifts for deadlift. That is about 50 lbs more than I've been able to get for the last year (375) so I am going to use my current 1 Rep Max now. This seems more manageable. Good sets on these.
Assistance: Definitely got the sweat pouring and the heart beating on these. Haven't done Zerchers in a while and now I remember why. What a worthless exercise. Couldn't get anywhere near full depth because of my arms hitting my legs. Oh well. Done.
Tabata Burpees: Thought this would be a nice twist on burpee sprints. This is going to be a rough 4 minutes...
Man, that was rough... 52 Burpees in 3:50.
Well, first (somewhat) heavy workout in two weeks. Glad to have that one done.
Squat
Work up to 3(5x70%): 5x135, 185, 205, 3(5x225)
Deadlift
Work up to 3(5x70%): 5x225, 245, 3(5x265)
Time: 18:25
Assistance
4 Rounds:
10 Ground to Overheads, 65 lbs
10 Zercher Squats, 65 lbs
10 V-ups
Time: 7:41
Conditioning: Sprints
Tabata Burpees: 7, 7, 7, 7, 6, 6, 6, 6
*The Tabata Interval is 20 seconds of all out effort, followed by
10 seconds of rest. Repeat 8 times.
Comments: Still having some knee pain so I am going to resort to a maintenance program with squats/deads. Also, I'm taking out the widowmaker sets as those are probably not helping to do anything but wear my joints down. I'm not even going to call this a cycle as I have no real goals other than to maintain strength and conditioning.
Squat: These started off rough, but felt pretty good by the end. Some knee pain. Same old story.
Deadlift: For a while now, I have been using my old 1 Rep Max (420) to calculate my lifts for deadlift. That is about 50 lbs more than I've been able to get for the last year (375) so I am going to use my current 1 Rep Max now. This seems more manageable. Good sets on these.
Assistance: Definitely got the sweat pouring and the heart beating on these. Haven't done Zerchers in a while and now I remember why. What a worthless exercise. Couldn't get anywhere near full depth because of my arms hitting my legs. Oh well. Done.
Tabata Burpees: Thought this would be a nice twist on burpee sprints. This is going to be a rough 4 minutes...
Man, that was rough... 52 Burpees in 3:50.
Well, first (somewhat) heavy workout in two weeks. Glad to have that one done.