Post by TM79 on Feb 5, 2017 18:03:13 GMT
Mesocycle 15. Week 2. Session 1.
Squat
In 6-8 Sets, work up to 3(5x225): 5x135, 155, 185, 205, 225, 225, 225
Deadlift
In 6-8 Sets, work up to 2(5x295): 5x185, 235, 255, 275, 295, 295, 295
Time: 20:20
Accessory
4 Rounds:
20 KB Swings
20 Jump Squats
20 Sit-ups
Time: 9:20
Conditioning: Interval Run (Treadmill)
400 Meters Slow: 2:30
400 Meters Fast: 1:40
400 Meters Slow: 2:25
400 Meters Fast: 1:30
400 Meters Slow: 2:25
400 Meters Fast: 1:25
Comments: Really wanted to take the day off, but since I'm going to be slammed later in the week I should go ahead and get one in. I woke up with a lot of shoulder pain this morning, so hopefully deadlifts won't be a probelm.
Squat: Felt pretty good on these. My legs were a little tired from the 5K yesterday, but not too bad. Strong sets.
Deadlift: These sucked. The shoulder and back were a little sore during these sets. Not my best work but got my reps.
Accessory: This was actually quite a gasser. Most sets were 15+5. I wanted to do heavier stuff but didn't want to wear myself out too much before a long week.
Intervals: I really like how you can just hit a button and start running at a programmed pace. Decent times on these. Also, I've noticed a huge difference in how good my knees feel after running on the treadmill. It gives a lot more than asphalt. OK, going to do some OHP at some point in the next two days. Have a good day and enjoy the Superbowl!
Squat
In 6-8 Sets, work up to 3(5x225): 5x135, 155, 185, 205, 225, 225, 225
Deadlift
In 6-8 Sets, work up to 2(5x295): 5x185, 235, 255, 275, 295, 295, 295
Time: 20:20
Accessory
4 Rounds:
20 KB Swings
20 Jump Squats
20 Sit-ups
Time: 9:20
Conditioning: Interval Run (Treadmill)
400 Meters Slow: 2:30
400 Meters Fast: 1:40
400 Meters Slow: 2:25
400 Meters Fast: 1:30
400 Meters Slow: 2:25
400 Meters Fast: 1:25
Comments: Really wanted to take the day off, but since I'm going to be slammed later in the week I should go ahead and get one in. I woke up with a lot of shoulder pain this morning, so hopefully deadlifts won't be a probelm.
Squat: Felt pretty good on these. My legs were a little tired from the 5K yesterday, but not too bad. Strong sets.
Deadlift: These sucked. The shoulder and back were a little sore during these sets. Not my best work but got my reps.
Accessory: This was actually quite a gasser. Most sets were 15+5. I wanted to do heavier stuff but didn't want to wear myself out too much before a long week.
Intervals: I really like how you can just hit a button and start running at a programmed pace. Decent times on these. Also, I've noticed a huge difference in how good my knees feel after running on the treadmill. It gives a lot more than asphalt. OK, going to do some OHP at some point in the next two days. Have a good day and enjoy the Superbowl!