Had a feeling this would be pretty easy today and it was, albeit still grueling.Just was easier to handle the gruel (!)even when I stepped up the pace to 8 reps per cycle.Just have to be warmed up and I'm fine; I can speed. But not til then and sometimes it takes forever to get warm. This is how I was on the bike or running.It took me an hour of low intensity cycling before I could 'find my legs' and climb hills or sprint well.I didnt like it but there it was.
Same thing here. Once I'm warm I can swing or snatch fast but it takes its own sweet time.
Max Vo2 Snatches 15:15
16 kg
20 sets 7 reps per 15/140 reps/5040 lbs
20 sets 8 reps per 15/160 reps/5760 lbs
300 reps
10,800 lbs/20 minutes
Max HR 180( this is the lowest it has been with this protocol,especially with 8's)
This was the most casual I have ever approached this workload. Joe was hitting some heavy lifts with the Beast and I was not totally focused on my performance.But I could just check the clock, set up and bang out the next set pretty strongly even if I was short on time.Wasnt long ago I dared not move at all if I wanted my hr to recover enough for the next set!
One Arm Shield Cast
15lb CBx
8/8
10/10
12/12
14/14
These were great. Very strong.
CB Hammer swing
15lbsx10/10x3 sets
Didnt think I would do these again as the high rep sets I did before got my back to waking up but I think for intermittent, low reps they will be beneficial. Great groove on these.
Rack Walks
16kgx1200 ft switch hands every 200 feet.
Man I finally didnt puss out on these and get them in ! About time :((
It went very well for the legs and the cardio but my arms were pretty cooked. Knee tracked as well as every in these.
BW 162.4
BF9.1%
Water 60.5%
Same thing here. Once I'm warm I can swing or snatch fast but it takes its own sweet time.
Max Vo2 Snatches 15:15
16 kg
20 sets 7 reps per 15/140 reps/5040 lbs
20 sets 8 reps per 15/160 reps/5760 lbs
300 reps
10,800 lbs/20 minutes
Max HR 180( this is the lowest it has been with this protocol,especially with 8's)
This was the most casual I have ever approached this workload. Joe was hitting some heavy lifts with the Beast and I was not totally focused on my performance.But I could just check the clock, set up and bang out the next set pretty strongly even if I was short on time.Wasnt long ago I dared not move at all if I wanted my hr to recover enough for the next set!
One Arm Shield Cast
15lb CBx
8/8
10/10
12/12
14/14
These were great. Very strong.
CB Hammer swing
15lbsx10/10x3 sets
Didnt think I would do these again as the high rep sets I did before got my back to waking up but I think for intermittent, low reps they will be beneficial. Great groove on these.
Rack Walks
16kgx1200 ft switch hands every 200 feet.
Man I finally didnt puss out on these and get them in ! About time :((
It went very well for the legs and the cardio but my arms were pretty cooked. Knee tracked as well as every in these.
BW 162.4
BF9.1%
Water 60.5%
Waking HR 52!!!! This is staying low. Man the vo2 training is definitely paying off! I havent taken this for months. It got below 50 (bradycardia) a few times back then but hasnt since. I'll take this.
Got the cert weekend after this so this saturday will be a start of a taper. swing the 24 kg and not go for any prs. Same with Monday.24 kg snatches but low volume and off on wednesday except for lots of Z and Rifga stretching. Lots of stretching.
datsit.
Got the cert weekend after this so this saturday will be a start of a taper. swing the 24 kg and not go for any prs. Same with Monday.24 kg snatches but low volume and off on wednesday except for lots of Z and Rifga stretching. Lots of stretching.
datsit.
7 comments:
I love that shot man! Looking jacked! You were at 181 right? What was that deadlift?
thanks steve, I was 181 and the dl was 545, my second attempt. I missed the third at 562 my best ever attempt.
Nice picture Mark. I just got home from the gym; Maura and I are starting to map out our workouts. I will submit it for your approval soon. See you in a week!
thanks fawn,it brings back such strong memories,lol.glad you are already thinking about your next cycle. this is a good sign.see you soon, it will be a blast.
Powerlifting could be addictive... I didn't understand the appeal until Saturday. Now I just have to get a respectable bench number, plus I know I have another 20lbs in my squat.
So, what was your strongest lift?
fawn,
totally addictive.the higher you climb the farther you see; once you do a weight you see no reason you can't do 'a little more'.which is true.
MY best lift,% wise was my bench, 435 at 181 which got me in the top 100 rated benches open and top ten in masters at my weight.
best squat= 573 at 190 lbs and that is my best dl 545 at 181.I also squatted 545 at 181 which is triple bodyweight, which I am very proud of.
That is a HUGE squat! We will have to talk squat when I see you next week.
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