Thursday March 15
TRAINING Triple Anti-KISS – 3 week 3
all weights in kilograms
DYNAMIC (NROL) STRETCHING
1 Walking lunge with upper-body twist 5 each side
2 lateral lunge with opposite-hand reach and touch 5 each side
3 quick & dirty version of inchworm, just squat down and then rise up with hands on floor, fastest way to stretch hams : about 8 reps
4 ball bridge / Russian twist 10 each side
WAVE LOADING
A2
db press
WU: 22 x 10
Wave 1 – 2
26x10– 28x10
30x8 –32x8
34x6– 36x6 (last week 34x7)
About the same as last week, and again a bit problematic because I felt a bit sleepy.
MEDIUM
A3
goblet squat
20x14-12 (last week: 18x11-14)
B3
bb front squat
27,5x12 -11 (last week: 27,5x13)
Very satisfied about progress in form, the exercise no longer terrifies me and is also not painful to the wrists anymore now I bump down the weight and only catch it just beofe it starts to fall.
A4
bb military press
22,5x11
20x13 (last week 22,5x11/20x13)
Same weights as last week.
B4
triceps pushdown
16,3x 11
13,8x15 (last week: 13,8x17)
Feeling much more tired .. too tired to get in a decent amt of reps)
Skipped ab exercises.
ODD EXERCISES
A5
Jerry Telle Chest Routine
This is a series of dumbbell flyes that transition into a modified dumbbell bench press. Telle's idea of an effective workout involves two important factors: high-fiber tension and fatigue. This chest routine will provide both in spades.
Start with a 135-degree wide-angle fly; in other words, with very little bend in the elbows. Lower the dumbbells to a count of three seconds, take a one-second pause then raise them back up. Continue until failure. Rest for only ten seconds and lie back for another set.
In this second set, you'll do flyes again, but this time bend your elbows more until you're doing about a 90-degree fly. Again train to failure, rest for ten seconds, and lie back for a third and final set.
On this last set, you'll perform standard dumbbell bench presses on the concentric portion, or lifting part of the lift, and then "fly out" on the eccentric portion, or lowering part of the lift, until failure. In other words, press the dumbbells up as if you were doing a standard dumbbell bench press. Then, with your elbows locked and while keeping your arms at a 135-degrees wide angle, lower the dumbbells all the way. To initiate the next rep, bring the weights to your side by bending the elbows (i.e., bring them into the start position for a dumbbell bench press). Ouch!
One final note: Use the same weight for all three sets..
Wasn’t exactly sure what weight to use because it’s been eons ago I did flyes. So, just picked an 8 kg dumbbell which didn’t seem too hard nor too easy.
Managed: 8 reps for 1st wide angle set
Managed 5 reps for 2nd 90° angle set
And only got up to 3 reps for the 3rd db press + flye out
It’s truly remarkable how quickly I’m fatigueing nowadays since I’ve dropped cardio from my routine. Still not certain whether it’s positive or negative.
Opinion: positive, looks like a good extra for a chest routine as an alternative to drop sets to fatigue with.
BODY WEIGHT EXERCISES
A1
pullup
BWx1
It’s really noticeable that I’ve worked lats 2 days before.. feeling tired here.
(started with this one)
A6
supine row
BWx 5
Hands started cramping, never had this happen before. Possible reason: the very acid candy I’d brought along.. yep living dangerously
General
It continues to amaze me how quickly I’m fatigueing during a workout. Or perhaps I shouldn’t considering I’m once again on a cut.
Training statistics
Rep index: 175 reps/hr (75min, really taking it very easy)
Volume: 8867kg
# of sets: 22 - # of reps 204 - avg reps/set : 9,3 - kg/rep 43,5 kg