I've squatted, front-squatted, leg-curled and calf-raised. Enough to make me sweat but nothing hard.
My schedule for these upcoming weeks will be as follows:
from today until friday i'm doing a prescribed deload week
next week i'll do two or three sessions of whatever (plan is hit the whole body but i haven't decided how just yet. I may try some 1 RMs, or maybe giant sets, or 20rep-****s...don't know, but something different). I go on holiday on thursday.
No weight training until January 3, when (probably with some extra weight of delicious xmas meals on my frame) i'll repeat Phase 5 again.I did this after summer holidays and it went pretty well.
^^ add some grip training to my holiday schedule!
Deload week day 2
grip work: messing with my new heavygrips in the morning, and then before gym i've done some "serious" training
100lbs x 8
150lbs x 5 x 3 sets
200lbs x 1 (sloooow negative) left hand unable to completly close it (yet).
150lbs x 10 secs hold
100lbs x 10 secs hold (pushing only with both thumbs, i can't close it this way)
loving my new toys, i hope i have the willpower to not over do it lol. Plan is using them tuesdays and fridays (deads are on thursdays).
then i've M-pressed, B-pressed (every rep paused on chest), dipped, pull-upped and curled.
I would go with the 1Rms.. just to back up your wilks on the top 10...
my wilks are based on executed 1 rm's..... just sayin....
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
Anyway I really want to give a shot at a 200Kg pull and a high 120-something bench.
epic morning pumpage session to celebrate my vacation!!!
Bench, Mp, seated rows*, preacher curl, pushdowns and shrugs, everything for 2-3 sets of 12-15 easy reps
*after a long time not doing these i've managed to do 80Kgx15, 90Kgx12, 100Kg(full stack)x12 destroying my PRs while in a deload week. How cool is that?
So... I went shopping earlier, and when i was heading back home fully loaded with xmas presents for the whole family i had a bit of an accident involving my knee and a big metal structure. Once at home and thanks to the application of ice the pain has turned from loud cursing to subtle grunting. No gym for me today, i'll do some grip work later if i'm in the mood.
Here I am again. During holidays i got the worst flu i've had in many years but i'm almost ok (still sneezing and what not) by now. I'll take it easy (prescribed reps only) this comeback week tho.
Phase 5.5 week 1 day 1
Squats up to 124Kgx5
Fronties light weightx10 x 3 sets
Happy new year everyone!