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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Speed Bench Press
20kg x 12
65kg x 3(7 sets)
CG 3-Book Press
95kg x 6(3 sets)
Hammer Curls
10kg x 20(3 sets)
H-Rolls
10kg x 15(3 sets)
Rope Triceps Pushdown
40lbs x 20
60lbs x 10
50lbs x 8
Seated EZ-Bar Extension
15kg + bar x reps(2 sets)
Comments:
-Felt better today, more rested with the lower volume, Book Presses were much faster than last week.
-Don't think I'll do those EZ-Bar extensions again
im thinking of stealing your ME setup, working up to a single before the rep work.
do you just pick a weight slightly heavier than what you will be using for reps, or is there something more technical to it?
I won't go over 90% for the single, it ranges from 155kg up to around 220kg for deads, and I cut the single out when my work sets are over 90%. I don't ever test my raw dead, I figure it's pretty close to my comp dead, and deads are just too taxing on recovery.
For squats, I start it low and ramp it up each week until i hit a raw PR, then when I get in equipment, I usually don't do a single, or maybe just the first week in equipment. I did 135kg this week, will go up 10kg a week until I hit 195kg raw.
For bench, it goes up and I'll hit a raw PR a few weeks out from a comp. This time I'm doing a wave cycle, on the "peaks" of the cycle I'll be doing 95, 105, 115, and then going for 125 again - every 2nd week this will be done, the other weeks are down weeks.
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
don't you lolz at me, triple-ply toilet paper boy!!!
Also, with the lighter lower volume stuff, in the last couple of weeks I've gotten rid of the fatigue that smolov left behind, which means according to what alot of people have experienced, I should get an added boost in strength again! yay! Plus my normal comp cycle stuff, should be an awesome meet.
I'm going to try not doing shit all for cutting down, just water loading and 2 days clean eating. I'll try and do most of it in the sauna, should be fun.
I'm doing a powerlifting coaching course next Sunday, recognized by the Australian Sports Commission. I'm just doing it for fun though, and hopefully I'll learn a few useful things too!
Linear Mode
