Tuesday Jan 2
TRAINING cycle 6 – day 6
Going for approx. 10-12 reps
step ups
BW+(5kgx2) x 10
Bulgarian split squat
BW+(6kgx2) x 8
chins
BW: 2-1 in 10s
goblet squat
26kg x12
A Smith squat
35kgx8
60kg x5
Work set: 55kg x10-10
in slow SS with
B DL
62,5kg x 7
75kg x 5
87,5kgx1
Work set: 77,5kg x 9-9
incline db press
(11kg x2) x 19
C Yates supine bb row
40kgx14
50kg x 7
Work set: 45 kg x 13-13
in slow SS with
D bb press
27,5kg x10
47,5kg x 2 (F) : oops! 10 kg too heavy!
Work set: 32,5kg x 10 - 12
C supine (overhand) row
BW x 8
cable biceps curl
11,25kg x 17
face pull
18,75 x 21
exo rotation
3,75 x 21
Cardio
Concept II rower : 10 mins
79 kcal - 474kcal/hr (-12)
1576 m - 9459 m (-201)
51 ave W (-14)
Treadmill HIIT+SS cardio:
5 min WU to 5km/hr @ 15%,
3 min: 3 sprints @ 13km/hr
10 min speedwalking 5-5,8 km/hr @ 15-10% incline
2 min cooldown
249kcal – 747 kcal/hr (+24)
2,00km – 6,00 km/hr (+0,15)
Comment
Balance stuff: first time with extra weights on the stepup.. a lot more difficult. Wont’tax myself too much.
Quads : 1 week break and I have to search for the best position to squat in the Smith.. free squatting definitely feels better after the initial scary feeling… that’s why I mostly don’t push myself in the Smith.. too easy to ‘fuck’ up.
Posterior chain : so that 100-102,5 kg DL was a ‘glitch’ and I really have to go back to lighter weights for the work sets. So backed off here to 77,5 kg instead of 82,5 kg but will still keep the heaviest WU set leading up to 105kg in the last heaviest training.
Chest: failed at the 2nd rep with bb presses and had to be liberated.. I was sooooo disappointed, until I noticed to have calculated the 2nd set with a 10kg bar instead of the 20kg bar… geez, 47,5kg x 2 isn’t too bad if this is the 2nd time in over 6 months I’m bb pressing! Yeehaa! Still searching for the ‘right’ form & trying to avoid shoulder abuse by lowering towards & even lower than chest.
Light stuff:nothing noteworthy.
General: decided to stick to low volume overall and keep to only 2 work sets from start to finish… general task is to NOT EXHAUST/ OVERTRAIN myself! And I felt good going home.. always can feel it at the way I cycle home. When I can't push the pedal down I'm in dire need of extra carbs. When everything goes just fine, I'll have no more carbs. Nowadays my sports drink provides plenty. Even today when I hated the drink so much, I only drank half. (Fig jam is not going to be a favourite, unless the other brand is better).
Training statistics
Rep index: 243 reps/hr (70min)
Volume: 10902kg
Total gym time: 110 mins.
# of sets: 28 - # of reps 283 - avg reps/set : 10,1 - kg/rep 38,5 kg
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