Sunday
Whip snatch 3x8/1min@85
Power curl 3x8/1min@95
95 was too light on the power curl, even with the minute interval
Monday
Start a new cycle at 8s, walk it down to doubles over the next 8ish weeks. Then MAX,
Squat 3x8@245
Bench 3x8@185
Lat pulldown 3x8 160, 160, 120
Rolling triceps extention 2x15 25, 30
Decline situps 3x8@35
I left the ground (intentionally, just being a jackass) on my 1st rep of the last set of squats. So that's too light.
Superset the lat pulldowns and triceps extension. I was spent coming into the last set of pulldowns.
Wednesday
DL 3x8@275 (too light)
OHP 3x8@115 (need to go up here too)
One-arm DB row 3x8 65, 75, 85
One-arm preacher curl 2x12@20, 1x8 @25
Friday
Bench 3x8@195 (light)
Squat 1x20@250 (16 - feel like I just pussed out here)
Superset:
Reverse flies 2x8@25s and plate curls 2x15@25
BB Rollouts 2x12@35s on the short bar
2 comments:
What are you aiming to hit at the end of this?
I just wrote out a rationale and realize it is based on nothing - it's been FOREVER since I worked up to a max on anything.
In the not-to-distant past I can get to 350 plus or minus 10 pretty easily on bench with a few months training, high 400s on DL, mid-400s on squat. we'll see where it takes me - when I get all the reps I go up, I go up double when reducing reps. Once I see where I'm at in late December I'll be able to predict more accurately next time I walk it down. Maybe I'll start back at 8s in January and repeat the cycle.
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