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Man, the guy got small as hell. He is really looking scrawny there and I liked it better when he performed his ugly but heavy squats, cleans, snatches and deadlifts. He used to have a decent bench, too.
man.. those bodyweight stuff are like crossfit challenges! lol.
A.P. Day 5
- WARMUP
- SPRINT WARMUP: 5x10 yard sprints
- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5 sets x 5 each leg
- SPRINT WORK:
Sprint 50m, slow down slightly to a fast jog for 100m, 400m pace for 150m.
Rest 5 min.
Repeat x 2.
- SHOULDER WARMUP
- DB BENCH PRESS: 4 x 8 w/ 50 lb DBs
- SEATED ROW: 4 x 8 @ 120 lbs. (used weight room machine. Freeweight suggestions?)
- S1: PULLUPS: 3 x 5 w/ +25lbs.
- S1: DIPS: 3 x 5 w/ +45lbs.
- STRETCH + PWO SHAKE
Still had some soreness in my right hamstring. It's feeling better every day though. I could feel that a few of my steps during the sprint workout were hitting the ground too hard, like they were heavy and not controlled. Right now I only feel slight soreness everywhere from sprint/upper body work but no excess. I feel like my body is handling lactic acid a lot better than before but I have a worse problem...
At a certain point in most longer distance sprint workouts (300m/400m work), my stomach gets upset and sometimes I'll dry heave. Twice I've thrown up. Until last track season I had never had that happen. Could it be a hydration issue or something else? (unless I'm just pushing my body a lot more than ever, but that never used to happen so I'm not really sure)
what is with the bodyweight work mang?
That shit does not even begin to describe my sadness right now. I'm a happy guy, and I haven't smiled in like two hours.
THE RATIO TECHNIQUE BIG EXPERIMENT:
BLUE = current
RED = pending
GREEN = done
9 October 2010
PHASE 1 - Cycle 2 - Stim Workout
Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Stim : 1 redbull 30 mins before lifting
MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 209 - 209 - 209
3x1 : 231 - 231 - 231
3x1 : 253 - 253 - 253
209 & 231 sub-parallel , 254 half-squats.
Focus on form+depth ( controlled descend + looking slightly down ). Very happy with the 231 sub-parallel set.
MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@264 , ( 3-rep-PR , all time PR is 2x286 )
220 was insane , free leg touching ground , going up rather explosive , "light weight"!
264 was great too , good form & speed up.
SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176
Great workout , caffeine + taurine + MSEM FTW!
- bw squats:30,30,30,35,50,50,40,40,30... 2:02am-to-2:12am: 500.... total: 805
500 reps in 10 mins? That's 50 reps a min , pretty much like 500 reps straight , WTF?
