Brad has promised changes to come starting on Thursday - increasing volume, which I'm told means a change in load, reps and sets, and probably some new stuff. Anybody that knows me well knows that change is not my favorite word (especially when i don't know what the change is going to look like). I'm trying to maintain the positive - I trust Brad implicitly, so I know whatever he throws at me will work, and I know its something he believes I'm capable of handling. I'm sure it will be tough...but I'm equally as sure that I'm up for the challenge!
Here's a quick recap of the week:
Monday, Jan 21, 2011 - Cardio Only
30 minutes - stairs intervals (3-13, 3-14, 3-15, repeat)
25 minutes - Arc (30 sec speed intervals, 2 minutes down)
Tuesday Feb 1, 2011 (Military Press 5-3-1)
Bar Only (warm-up) - 1x5
75 - 1x5
85 - 1x3
95 - 1x2
Tricep Pressdowns - 50 - 5x10
Lat Pulldowns - 90 - 5x10
Cardio - Stairs 30 minutes (Intervals 3-7)
Went a little lighter here because we'd already done some ball work with Brad for Sara's training session and I wanted to save my legs for deadlifting tomorrow...
Wednesday, February 2, 2011 (Deadlift 5-3-1)
By the way - this was my first glove-free, chalk-handed deadlift session...gotta toughen up my hands!
2x10 Warm-ups (don't remember what weight we did these at)
185 - 1x5
215 - 1x3
245 - 1x5 (could have probably done one more, but I lost my form on the 5th and didn't want to throw my back out pulling another one)
Broad Jumps - 5x10, got a little over three carpet tiles...shooting for 4
Pistol Squats - 5x10
No cardio today - had to immediately head back to campus to cover an exam. Was REALLY sore!
Thursday, February 3, 2011 (Bench DELOAD)
This is where things started to get interesting this week - Brad got some new toys (4 sets of 10lb chains...he put them to use quite well I have to say) Don't really know what my bench lifts were, exactly because I wasn't really paying attention...suffice to say it was at least what was planned (plus chains hanging from the bar)
PLANNED:
Bar only (warm-up) - 1x5
50 + chains - 1x5
65 + chains - 1x5
80 + chains - 2x5 - had to do two sets here because I misunderstood what he wanted, which was slow negative and rapid explosion on the positive end of the lift - worked like a charm once I understood the plan :)
Chest-Supported Row - 80 - 5x10
Chain Push-ups - 40 - 5x10
Friday - February 4, 2011 (unscheduled day of torture)
Sarah had an hour schedule with Brad and wanted some company so I jumped in with her...what a killer workout, particularly on a deload week...
Tire Pushes - 2x10 (warm-up)
Circuit of PAIN (we repeated this little circuit 3 times...really painful, but effective)
Kettle Bell Swings - 35lb - 1x10
Medicine Ball Slams - 1x10
Dueling Chains - 30 seconds - these are horrifically tough - if you watch biggest loser you've seen this exercise done with ropes, one in each hand, creating a ripple alternating right to left...now picture it with 20lbs of chain...ouch!
Saturday Feb 5, 2011 (Front Squat - DELOAD)
Bar only Warm up - 2x10
60 - 1x5
75 - 1x5
90 - 1x5
Glute-ham raise - 3x10 - Brad made me do these a little slower, working on more control, which makes them hurt ever so much more
Vertical Jump - 5x10 - I'm beginning to wonder if my verticle will EVER improve - these frustrate me to no end! but i will NOT give up :)
Cardio - Treadmill 30 minutes
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