Post by TM79 on Jan 29, 2017 17:47:40 GMT
Mesocycle 15, Week 1. Session 1.
Squat
In Six Sets, work up to 3(7x205): 7x135, 165, 185, 3(7x205)
Time: 8:45
Assistance
4 Rounds:
8 Dumbbell Hang Squat Cleans, 30 lb Dumbbells
12 V-ups
20 Air Squats
10 Back Extensions
Time: 9:35
Conditioning: Sprints
10 Rounds of:
30 Seconds of Sprinting (Treadmill) ~135 Meters
30 Seconds of Rest
Comments: I'm officially starting my cycle today. My back and knees seem to be feeling good. This week will be a week of 7's. I've decided to do squats only today as opposed to combining them with deadlifts. Pairing squats and DLs may not be the smartest thing for the back.
Squat: Legs were still pretty sore from the run yesterday. I was also pretty tired in general from that. Still, good sets on these. All of my sets on Squat and Deadlift will top out approximately 20-30 lbs below my current Rep Maxes. The plan is to slowly build up to those max weights over the course of several months/cycles.
Assistance: Those dumbbell squat cleans sucked. I'm not sure exactly what makes movements like that so hard. Maybe having to support the weight with your arms and shoulders in addition to squatting? Still got through all of it pretty quickly.
Sprints: Not too bad. Probably should've done 12 mph, but that is a little risky on a treadmill. First time doing these in a long time. Hopefully my legs aren't too screwed on account of it. Ha ha... I wouldn't call those all out sprints though. I was probably going at about 75% of my max sprinting speed (which is still insanely slow). OK, have a good day!
Squat
In Six Sets, work up to 3(7x205): 7x135, 165, 185, 3(7x205)
Time: 8:45
Assistance
4 Rounds:
8 Dumbbell Hang Squat Cleans, 30 lb Dumbbells
12 V-ups
20 Air Squats
10 Back Extensions
Time: 9:35
Conditioning: Sprints
10 Rounds of:
30 Seconds of Sprinting (Treadmill) ~135 Meters
30 Seconds of Rest
Comments: I'm officially starting my cycle today. My back and knees seem to be feeling good. This week will be a week of 7's. I've decided to do squats only today as opposed to combining them with deadlifts. Pairing squats and DLs may not be the smartest thing for the back.
Squat: Legs were still pretty sore from the run yesterday. I was also pretty tired in general from that. Still, good sets on these. All of my sets on Squat and Deadlift will top out approximately 20-30 lbs below my current Rep Maxes. The plan is to slowly build up to those max weights over the course of several months/cycles.
Assistance: Those dumbbell squat cleans sucked. I'm not sure exactly what makes movements like that so hard. Maybe having to support the weight with your arms and shoulders in addition to squatting? Still got through all of it pretty quickly.
Sprints: Not too bad. Probably should've done 12 mph, but that is a little risky on a treadmill. First time doing these in a long time. Hopefully my legs aren't too screwed on account of it. Ha ha... I wouldn't call those all out sprints though. I was probably going at about 75% of my max sprinting speed (which is still insanely slow). OK, have a good day!