Morning H/R 52bpm
Wall walking / Toe Touches / Back Stretching
4 mile walk
DL 15 x 1 100Kgs - weekly volume 6300kgs (63 reps x 100)
Decompression hangs / Good Morning Stretch / Wall Walking
Felt really tired on my way back from the walk - came back and feel asleep for an hour. Not sure where that came from, had a great nights sleep. Back still ached a little but again was no problem on the DLs. Began to feel a little tired at the end of DL session, similar to the walk.
Anyway the end of one cycle. Will start again tomorrow at 102.5kgs and throw in some KB work while its an otherwise easy day. If I feel good next Saturday or Sunday I plan to test 1RM.
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About Me
- Colin
- Starting weight: 218lbs@36% BF (S) Current weight: 191lbs@23.2% BF (C)
2010 Training Goals
- Pain Free
- 175lbs @ 13% BF
Personal Bests
- Vo2 Max Snatches 80 rds of 7 16kgs
- LCCJ 24kgs - 100 9 mins 48
- Deadlift - 162.5kgs
- Clean and Push Press - 65kgs
- Chin ups - 3 @ BW
- Snatches 16kgs - 40 L/R
- Snatches 24kgs - 20/16 L/R
- 1H-Swings 24kgs - 240 10 mins
- KB Jerks - 32kgs 12 L/R
- SSST with 16kgs - 232
Blogs
Links I like:
Blog Archive
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2008
(247)
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April
(29)
- 16kg SSST
- The Scenic Route
- Morning HR 52bpmMobilityShoulder Circles / Shoulde...
- Call me Ranieri!!
- Morning resting HR 52 bpmMobility Exercises: Pump...
- Killer Bells
- Morning H/R 52bpmWall walking / Toe Touches / Back...
- Got my finger on the pulse.
- Pump Stretches / Squats / Shoulder CirclesDL 11 x ...
- What I think I know about strength.
- Re-charge - Pump Stretches, Good Mornings, Shoulde...
- Re-charge - Pump Stretches, Good Mornings, Shoulde...
- DL Practice
- DL 3 x 1 100kgsYeah Martin I was giving myself a f...
- DL 3 x 1 107.5kgsSn 16kgs - 7 reps 15:15 for 50 ro...
- Crash and Burn....Jester's Dead!!
- Target Focused Training
- Monday's Training
- End of Week 1
- Re-ChargeD/L 127.5 x 5,115 x 5Wrists - Curls/Exten...
- Running Man
- Re-ChargeD/L 122.5 x 5,110 x 5Wrists - Rainbows 3 ...
- Ch-ch-changes
- Franklin....
- New Program
- New Phase, New Look, New Best
- Todays training - sweet F.A. (except a few mobilit...
- Out of the blue....
- Recharge RoutineWaiter walksSw 32kgs (3 x 10) 2 ha...
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April
(29)
5 comments:
Does Justa give a plan for tapering on the singles program? Good to see you through the first 7 days. That is a high volume of work.
Nope, no tapering. He is very insistent about staying close to the 70% target intensity though. That's why he says to test 1rm every 4 weeks to make sure you haven't gone under or over. If you've gone over you take the weight off.
I've got to say that it does feel easy.
Check out Mahler's take at:
http://www.bodybuilding.com /fun/mahler68.htm
Sorry if you were aware of this thread, but pull_man54 on the DD forum posted his Justa results on April 8, 2008:
http://forum.dragondoor.com/training/
message/512717%5C
A little under 5% DL improvement after one month. Apparently he did it with 3 different lifts.
I will be looking for another progress report in May from this guy.
Yeah saw that post Franklin.
Have noticed your DL (along with everything else)is coming along strong. Way to go!!
Thanks Colin for support and for the Mahler article reference. Its very exciting to monitor the daily progress of a new training protocol and yours is shaping up to be a real winner!
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