Thursday Dec 27
TRAINING Mad Waves 1B
all weights in kilograms
DYNAMIC STRETCHING
1 windmill x 10 each side
2 quick ham & calf stretch x10
3 torso stretching x 5 for each (cat/camel)
4 knee pushup x10
5 Frankensteins x10
6 lateral lunge x15 each side
7 walking lunge in reverse x10 each side
8 Russian twist w 3kg ball x10 each side
9 Swiss leg curl x10
10 prisoner squat x10
MAD WAVES
A1 front squat
WU: 25x3 – 28x3 – 30x5
50x1
30x15
52,5x1
32,5x15
Had seriously a lot of trouble with the 30kg.. felt winded. I did change the rhythm this time though, viz. warmed up with low weights, did a single and then the 15 reps.
B1 deadlift
WU: 50x5 – 60x5
82,5x1
60x14
82,5x1
60x15
Hmm. Form wasn’t like I wanted it to be.
C1+2 lat pull down & BW chins
WU: 31,5x5
Chin: (BW+1kg)x1
31,5x15
Chin: (BW+1kg)x1
31,5x15
OKish.
D1 db bench press
WU: (8x2)x8 - (12x2)x5
(17x2)x1
(12x2)x15
(17x2)x1
(12x2)x15
When putting back the 16 kg dumbbells , I dropped it to the floor. Clumsy & weak!
ASSISTANCE LIFTS
E1 rack lockout
42,5x4 hmm durrr it is a lockout not a bench press
42,5x3 hhmmm durr, you’re seriously weak as a kitten!
F1 step ups
(8x2) x 8 for each side
Was supposed to do 2 sets but no way!
G1 seated calf raise
68x13
Had no idea what weight to use, so just used what a guy before me had been using. Not badly chosen. Didn’t push myself.
H1 kneeling cable crunch
16,3x34
Too low.
METABOLIC WORK & ODD LIFTS
None. Too wasted.
Cardio
None. Too wasted
WO-drink : IsoSpark w GoatMilk PP
General: feeling seriously wasted and even feverish. The cold I had is coming back. Plus, I’ve been undereating (carbs) for 2 days. Somehow, I’ve transitioned from a low-carber to a medium-carber in my requirements and the previous 2 low-carb days were doing me harm on top of being ill.. felt very weak! That 20 rep workout drained me and I didn’t replenish with enough food.
Decided to split up my workouts in an UB/LB fashion again. I’ve been spoilt rotten with the low volume work I’ve done in the past month to be able to do high volume workouts again. Never mind adding metabolic work , odd exercises and cardio.
Training statistics
Volume: 14710
# of sets: 37 # of reps: 301 - avg reps/set : 8,1 - kg/rep : 48,9
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