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02 November 2003 @ 03:59 pm
Finally =P  
Somewhere along the line, I realized that I hadn't been quite following my workout program correctly. I'd started rotating heavy/light/medium exercises in a way that made sense. As an example, say I just did this workout:

Speed squat
Heavy deadlift
Moderate bench press

The next workout would look like this:

Speed deadlift
Heavy bench press
Moderate squat

Well, it doesn't just keep going like that ad infinitum. It usually does, but sometimes things are shaken up a bit. D'oh. I just decided to treat the week after this one as Week 4, and I'm making sure that I actually get the schedule off the website every time.

I've also been having trouble getting a fourth assistance day in because, frankly, this routine is beating the crap out of me enough as it is. This does have the pleasant side effect of allowing me to stuff my face seemingly without consequence (you kinda sorta need food to recover), but I'm getting random knee and upper body owies and really looking forward to taking a break after this cycle. Said owies seem to be more of a flexibility and trigger point problem than anything else - if I do rotator cuff exercises and stretches on a regular basis and pound my calves when my knees bother me, it fixes the problem - but still, break is good.



10/21

Speed squat - 2x2 @ 60 pounds, 3x2 @ 70, 3x2 @ 75
Deadlift - 3 @ 75, 3 @ 115, 3 @ 155, 3 @ 160, 3 @ 165
Bench press - 6 @ 45, 6 @ 70, 6 @ 90, 3 @ 95
Chin-up - 4x1

10/23

Speed deadlift - 2x2 @ 80, 3x2 @ 90 (I had to stop there because my knees were mysteriously owey.)
Bench press - 3 @ 50, 3 @ 75, 3 @ 100
Squat - 6 @ 50, 6 @ 70, 6 @ 95, 6 @ 100, 3 @ 105 (I pounded the hell out of my calf trigger points while resting between sets of bench presses, so my knees felt fine by the time this exercise rolled around. What a relief.)
Chin-up - 4x1

10/26

Speed bench press - 2x2 @ 50, 3x2 @ 55, 3x2 @ 60
Squat - 3 @ 60, 3 @ 90, 3 @ 120, 3 @ 125, 2 @ 130 (Wow, I can almost squat like a big girl!)
Deadlift - 6 @ 70, 6 @ 100, 6 @ 135, 6 @ 140 (Heh, I remember when that was my 3-rep max)
Chin-up - 1, 2, 1

 
 
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