Thursday, January 20
On the third week of Strength-Focused Mesocycle (
http://www.t-nation.com/readTopic.do?id=485341) by Chad W.
My goals: To shed some lbs (anyone else been 'cutting' for 1+ years??) and maintain muscle mass and strength levels.
Warm-up: walk around the block, band GMs (light band wrapped around head/feet), band bench press (light band wrapped around back to both hands).
Alternating supersets with 90s rest between exercises.
Superset A:
Good Mornings: 3x5 @ 190
Decline Dumbell Bench: 3x5 @ 75 lb + light band wrapped around back to both hands.
I have exceeded my powerblocks dumbbells' range of 85 lbs a piece, so I dropped the weight a bit and wrapped the purple band around my back to add an extra bit of resistance.
Weights where just right; I'll be able to go all out next week.
Superset B:
Chin-up: 3x5 @ (BW - arms = 200 lbs)
Front Squat: 185x2, 165x5, 165x5.
I have a really hard time keeping my upper back straight with front squats. I got two at 185, and decided it was time to focus on form.
Then I did five minutes of jumping-jacks. Don't make fun, that's what Chad prescribed. There has been good progress here; two weeks ago I had to do one minute of jumping-jacks, one minute of rest x 5.
I've been doing some HIIT sprinting once a week as well.