Friday, May 26, 2006

Tuesday and Thursday

I have no idea how I made it to the gym on Tuesday. I was so exhausted (and pre-TOM, as it turned out), that I must have just gone in on auto-pilot. It's a good thing it was deadlifts, because I'm at all sure that the auto-pilot would have kicked in for anything else.

Tuesday, May 23, 2006
Day IV: Deadlifts and Other Things

E-Z Bar Bicep Curls; standing stomach vaccuums b/w sets
6 x 11Kg/24.3 lbs
6 x 16.5Kg/36.4 lbs
7 x 21.5Kg/47.4 lbs If someone asked me what is the hardest exercise for me, I would say the bicep curls and the abwork that I do between the squats and lunges. These felt heavy, and they really shouldn't, since it's the second time I've used this weight for the 7 rep microcycle.
7 x 17.5Kg/38.6 lbs
7 x 15Kg/33.1 lbs
12 x 11Kg/24.3 lbs

Lying Cable Curls; twist curls between sets
6 x 13.5/29.8
6 x 21.5/47.4
7 x 27/59.5
7 x 24/52.9
7 x 21/46.3
12 x 13.5/29.8

Deadlifts; 1 min cardio interval b/w sets
6 x 30/66.1
6 x 47.5/104.7
7 x 60/132.3
7 x 60/132.3
7 x 50/110.2
12 x 30/66.1

Hamstring Curls; 1 min cardio interval b/w sets
6 x 11.5/25.4
6 x 18.5/40.8
6 x 23/50.7
6 x 21/46.3
6 x 20/44.1
12 x 11.5/25.4

Wednesday was a long school day, so no gym session. But still on track for the week as far as 4 sessions + boxing.

Yesterday was a very hot day in Jerusalem. 34C/93F, and I made the mistake of walking for 45 minutes with no hat or water bottle. Got home, drank close to a litre of water standing at the kitchen sink, then sat and read and eventually (after sunset), got up off the couch and went to the gym. Thursday was Day I: Chest, and the first day of the last 6-rep microcycle of the program. Everything was harder than usual, which is not how I like to start off the six rep microcycle. On the other hand, I was proud of myself for going in, although I had promised myself that if I felt dizzy or weak I would cut the session short. (I've been dehydrated in Jerusalem before; not an experience I care to repeat.)

Thursday, May 25, 2006
Day I: Chest

Decline Bench Press; stomach vacuums b/w sets
6 x 26,5Kg/58.4 lbs
6 x 42.5Kg/93.7 lbs
5 x 52.5Kg/115.7 lbs No, not a new PR. None of the reps were smooth; the fifth was wobbly, and the sixth was assisted. (Man-in-charge's reaction: "Don't think before the last rep!") A combination of too much thinking and a lousy grip. The left hand grip wasn't solid, and instead of stopping, racking, regripping and doing a new liftoff, I decided to go with the grip I had. Bad idea.
6 x 45Kg/99.2 lbs So we dropped quite a bit for the next two sets, going for smooth and wobble-free. Both sets felt good.
6 x 45Kg/99.2 lbs
12 x 26.5Kg/58.4 lbs

Single Arm Pec Deck Flyes; leg lifts off bench b/w sets
6 x 16/35.3
6 x 26/57.3
6 x 32/70.5
6 x 30/66.1
6 x 30/66.1
12 x 16/35.3

DB Incline Presses, palms facing each other; 1 min cardio interval b/w sets
6 x 7/15.4
6 x 12/26.5
6 x 13.25/29.2
6 x 12/26.5
6 x 12/26.5
12 x 7/15.4

Incline Skull Crushers with Tricep Bar; 1 min cardio interval b/w sets
6 x 12.5/27.6
6 x 20/44.1
6 x 25/55.1
6 x 20/44.1
6 x 20/44.1
12 x 12.5/27.6
Ran out of time and didn't do the last two cardio intervals.

Did the boxing class this morning which was great as usual. The part of the gym that we use for the boxing class has equipment for all the different classes in it: spinning bikes, bosu balls, and of course, the inevitable little pink 1Kg/2.2lbs dumbbells. As I headed out at the end of class, I noticed that a couple of the guys had decided to stay in the studio and do more conditioning work... they picked up the little pink dumbbells and were doing flurries of punches with them (punching the air, not each other). Who knew those pink things could be used for something other than doorstops?


At 9:51 PM , Anonymous Bud Gibson said...

I rather like this pyramiding approach you are using. After watching your blog and doing a bit of research, I discovered a book, Serious Strength Training, by Tudor Bompa, a transplant to Canada. At any rate, he advocates a periodization approach that includes some powerlifting techniques during some of the phases. I'm looking forward to getting into it.


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