I hope they can find their way to the right information.
Anyway...
Phase 1, Cycle 5, Day 4
Bench press
2x20 @ 45
95x8
2x3 @ 135
8x3 @ 185
All 8 sets fast.
JM press
4x6 @ 145
Neutral grip pullups
6x5, 1x3(f)
Seated DB clean
2x15 @ 20
DB pullovers things (db in each hand)
2x15 @ 10
Treadmill: 23 mins, 1.2 mi, 190 cal
Workout time: 1:20p - 2:35p
End of another cycle, lets see how I'm doing.
Improve Conditioning
Not only did I actually hit the treadmill goal this week, but each session got easier. I'm also getting through the main session quite well. 1:20 goal next cycle.
Improve Mobility
Tested my mobility a little this cycle, and it's to a point where it really isn't an issue. I need to do a little work, but nothing major. This comes out of the tracking. Flexibility, however, is still an issue.
Build base strength by focusing on the basics
Well, I had to stretch this cycle out due to a number of reasons. Things are coming along here well. The 3 lifts over 90% on the ME stuff, still working up at leaste every other cycle on DE stuff, and assistance/supplemental work is moving in the right direction. I'm also getting that 'lifter' look back. That leads into something else - I've been reading Supertraining, and one of the first things in the book is that strength gains associated with hypertrophy are longer lasting than those due to better CNS recruitment. Certainly I need to move both, but spending some time focused on hypertrophy might be a good idea. The issue with that is weight class - I'm pushing 230, and getting bigger will pretty much require I move to the 242 class... and that means new gear.
I'm going to continue Phase 1 until mid October, when Phase 2 will start with a clearer focus on hypertrophy, as well as a better diet focus. Next cycle, however, diet will clean up - I need to get leaner as I get bigger, if I can.
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