242.2
Strength:
Press - week 4 (deload)
Set 1: 5 reps at 55 (40%)
Set 2: 5 reps at 70 (50%)
Set 3: 5 reps at 80 (60%)
Metcon:
3 HSPU
6 Push-Ups
9 Broad Jumps
AMRAP 12 Minutes
11 sets
I am considering going to LAF in the evening and working on Squats and other stuff. The plan is for the mid-week workout to be Front Squats at somewhat lesser loads, and for now I think I'll stick with that. Since this week is supposed to be deload for the press, I won't do any of those movements, including Bench Press. I'll jump back on the Bench next week. But, if I have time, I'll go ahead and do dumbell rows, lats, and dips.
Next week, I'm thinking about subbing front squats with heavy thrusters or even squat clean thrusters. I would do that this week, but I think it would interfere with the deload. Also, I'm basically ignoring the deload week for squats. For squats, I'm looking ahead to the end of the month, at which point I'll stick in some extra rest days or something. When we max on squats next week, I'll just think of that as a heavy workout.
Here is a possible sequence for back squats:
Set 1: 5 reps at 200
Set 2: 5 reps at 210
Set 3: 3 reps at 215
Set 4: 3 reps at 215
Set 5: 2 reps at 220
Set 6: 2 reps at 220
Set 7: 1 rep at 225
What I like about this is the progression, but I'm also wondering how efficient this is. Something like this will take upwards of 45 minutes to get through. I wonder if I need to do the sets of 5. Why not just start with sets of 3 at #215 and do a 3 x 5, 3, 3 ending at 225? Then, increment that by 5 pounds next time out. That puts me hitting #250 on my 6th workout. That's a #25 gain every 3 weeks, which would have me hitting #300 around the end of September. That's assuming I don't max out my linear progression.
I can't wait for my book to arrive. I understand the basics of what I'm doing, but it's pretty clear there's still an awful lot I need to learn.
Food:
Yogurt Mix
Coffee
Skirt Steak Burrito
Corn Chips
Muscle Milk
Flank Steak
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