Saturday March 1
Triple Anti-KISS 3-2C
all weights in kilograms
DYNAMIC STRETCHING
The usual 10 exercises
drop set
A1 weighted chins
BW+7x1– BW+6x1– BW+5x2 (+1) - BW+4x1 /
BW+3x2 (0) – BW+2x1 – BW+1x2 (+1)
Like the last time : first 4 sets before the DLs and then the second series of 3 sets after the first wave. First time in a long time I got 2 reps out of a 5kg extra wt.
waves
A2 deadlift
WU: 50x5 – WU 72,5x5
77,5x5 – 80x5
82,5 x4 – 85 x4 (-4)
87,5 (5RM)x3 – 90 (5RM) x6
After the first 3 sets I felt a bit dizzy, perhaps low BP? So went downstairs and got myself a cup of coffee + cocoa + sugar and restarted about 15min later. Then things went just fine.
The very last set was done with a belt and yay.. got approx. 2 more reps than I would have had w/o a belt. Might even have pushed for 7 but stopped at 6. New PR!
PREPATORY WORK
B1 decline db/bb press
(2x17; no RM yet)x12
(2x16; 13RM)x13 (0)
Just 2 sets. PR for first one. Tie for 2nd set.
B2 db row
17 (12RM)x12
16 (18RM) x11
Not bad at all. Only wondered about how exactly to place my legs here.
ASSISTANCE LIFTS
C1 pull throughs
31,3 (10RM)x13
28,8 (12RM) x17
No squat lunges today, just one of my favourite exercises. It seems the key factor here is to keep standing still. The pulling itself is not that hard..it’s staying in the same place.
SMALL STUFF
None now.
ODD EXERCISES
Not today.
CARDIO
Taking it 1 step further again. Starting at 5.2 km/hr and 11%.
- 4 min WU @ 11-15% and 5,2-5,6km/hr
- 13 min @ 15% and speedwalking ever faster from 5,6 to 7km/hr
- 3min cooldown.
1,97 km (5,91km/hr) – 236kcal (708kcal/hr) – 269m climbed (= avg 13,65%)
General: good WO, apart from the dizzy episode. Need to check out what it is. Can’t trust my monitor as it gives bp all over the place (very inconsistent) . Once again happy with the decision to drop the ‘fluffy’ exercises, so that I have more energy+time left for cardio.
Training statistics
Volume: 8890 (-2909)
# of sets: 27 (-7) # of reps: 188 (-84) - avg reps/set : 7,0 (-1,0) - kg/rep : 47,3 (+4,0)
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