Post by TM79 on Mar 26, 2017 20:56:41 GMT
Mesocycle 16. Week 1. Session 1.
Squat
Work up to 3(7x210): 7x135, 170, 190, 210, 210, 210
Deadlift
Work up to 3(7x280): 7x185, 235, 260, 280, 280, 280
Time: 24:00
Accessory I
4 Rounds:
8 Floor Glute Ham Raises
12 Ground to Overheads, Alternating, 40 lb Dumbbell
10 Back Extensions
Time: 8:55
Accessory II
4 Rounds:
8 Goblet Squats, 40 lb Dumbbell
12 Air Squats
10 Toes to Bar
Time: 6:20
Conditioning: Intervals/Sprints
10 Minute EMOM:
10 Burpees as Fast as possible
Post Splits: 25, 25, 25, 25, 25, 25, 25, 25, 26, 25
Comments: Never really got to sleep in at all since returning home from NJ so I'm still pretty tired. Today was supposed to be that day and my phone started blowing up at 4:00AM with work sh!t. Wanted to go ahead and get this one in anyway though. First session of my 16'th cycle. Adding 5 lbs to all lifts from the last cycle. You know it's going to be a long one when you're getting winded warming up. I'm in the yellow cloud of pollen out here too and that usually messes with me.
Squat: These felt OK. Reps of 7 are right on the verge of suckage. 8 and above is nothing but suck. Glad to get these sets.
Deads: Same here. Nothing special. Got my sets.
Accessory I: Good superset there. Smoked the posterior chain.
Accessory II: This moved a little faster than the previous superset. Lots of huffing and puffing. Got through it though.
Burpees: If I had to describe that in two words it would be, "consistent misery." Man did that suck. Glad it's over. I've got some long days coming up, but am in town at least. Planning to hit some OHP/Pull-ups/Metcon tomorrow or Tuesday. Time to go get ready for the Carolina game. Have a good night!
Squat
Work up to 3(7x210): 7x135, 170, 190, 210, 210, 210
Deadlift
Work up to 3(7x280): 7x185, 235, 260, 280, 280, 280
Time: 24:00
Accessory I
4 Rounds:
8 Floor Glute Ham Raises
12 Ground to Overheads, Alternating, 40 lb Dumbbell
10 Back Extensions
Time: 8:55
Accessory II
4 Rounds:
8 Goblet Squats, 40 lb Dumbbell
12 Air Squats
10 Toes to Bar
Time: 6:20
Conditioning: Intervals/Sprints
10 Minute EMOM:
10 Burpees as Fast as possible
Post Splits: 25, 25, 25, 25, 25, 25, 25, 25, 26, 25
Comments: Never really got to sleep in at all since returning home from NJ so I'm still pretty tired. Today was supposed to be that day and my phone started blowing up at 4:00AM with work sh!t. Wanted to go ahead and get this one in anyway though. First session of my 16'th cycle. Adding 5 lbs to all lifts from the last cycle. You know it's going to be a long one when you're getting winded warming up. I'm in the yellow cloud of pollen out here too and that usually messes with me.
Squat: These felt OK. Reps of 7 are right on the verge of suckage. 8 and above is nothing but suck. Glad to get these sets.
Deads: Same here. Nothing special. Got my sets.
Accessory I: Good superset there. Smoked the posterior chain.
Accessory II: This moved a little faster than the previous superset. Lots of huffing and puffing. Got through it though.
Burpees: If I had to describe that in two words it would be, "consistent misery." Man did that suck. Glad it's over. I've got some long days coming up, but am in town at least. Planning to hit some OHP/Pull-ups/Metcon tomorrow or Tuesday. Time to go get ready for the Carolina game. Have a good night!