Sunday, 27 April 2008

Morning resting HR 52 bpm

Mobility Exercises: Pumps / Shoulder Circles / Deep Knee Bends / Wall Walks

DL 5 x 1 102.5kgs

Decompression Hangs and Good Morning Stretch

Head out for a good long walk later. DL helped to take away a lot of the stiffness from that crazy KB routine yesterday.

Mobility exercises and HR recorded today ;)

13 comments:

Martin Schap said...

Thank you. If you don't post your pulse I will assume you don't have one...
Are you on any schedule with your conditioning or is it just as and when you feel like it?

Colin said...

Haha - there are those think I have no heart...but no pulse? That would be a new one!!

I'm winging it with the conditioning - 3 times a week though.

Franklin B. Herman said...

Colin, I have had similar experiences. Namely, I too will wake up stiff, sore and reluctant to train. But after a cup of java and reading a few inspiring blog posts, I'm back training and always feel great afterwards.

Glad you were able to push through and out!

Franklin B. Herman said...

How did you choose 100kg to start the singles program?

Colin said...

By being conservative Franklin. 140 x 4 = 153 1RM x 70% = 107kgs.

That 153kgs might be my 1RM or it might be higher or lower - I don't know. Given that I was just coming off a PttP cycle where I started too high and burnt out I decided that 100kgs was a nice round figure.

Light enough to go easy on me, but the intensity should still be around 65% so I'm getting some training effect. I plan to test 1 RM this weekend though and expect that the weight I use for this program will go up a fair bit.

Franklin B. Herman said...

Your prompt reply is greatly appreciated and begets the next question. Where is your reference for extrapolation 1RM on the basis of a 4RM?

Also, your choice of being conservative with a new program is very wise. Get the groove going for the 1st cycle and then adjust the next .. I like!

Colin said...

Google "1 rep max calc" - I used the one from BodyBuilding.com. Martin also has a list down the right hand side of his blog.

It is just a rough guide of course.

Franklin B. Herman said...

Thanks again and sorry for being a little lazy. As soon as I posted my question, I re-worked my previous failed google query and found the bodybuilding.com calculators.

Colin said...

What are doing up at this time anyway Franklin?? It's gotta be what - 3:23 am?

You'd better not be trying to get the jump on me by KB training!!! ;)

Anonymous said...

Mouse here,
You are a bit of a tinker you are. You've got me looking at the big plates at my local JJB store, they seem very reasonbly priced AND I've bought PTTP!? But for the present am saving for a pull up station. The bells are coming along slowly. Am looking into grip training, I know you've done some of this, can you recomend a particular resource book or site.
Glad to see you are back to your usual serious self. Til the next time take care

Franklin B. Herman said...

Hah, hah! it was 4:20am when I posted. Sometimes I will get really early, blog a little and then go back to bed. This morning I got back in bed around 6:15am then and got up at 8am.

Anyway, go ahead and attach those KB circuits today .. I'll follow up with heavy snatching.

Martin Schap said...

Mouse, check out adamtglass.blogspot.com for grip work. A good "program minimum" for grip would be to pick one crushing and one thumb/pinch grip exercise and do each 2-5 times a week. You could do one arm swings with a towel wrapped around the handle of your bell to work your crushing/supporting grip at the same time, and work two handed plate pinch DL in a PTP format every day. (Start with two days and build up to 5 days a week.) These are two of the biggest bang for your buck exercises, and will help you build a good foundation to go off of when you want to do more specialized work for your grip. Best advice is to start out light and build volume very slowly. It is EXTREMELY easy to give yourself an overuse injury with grip training.

Martin Schap said...

Also, get a doorgym pull-up bar and get yourself a barbell set. Unless you can do weighted pull-ups with at least 100-150 pounds added, you will be fine with a doorway bar for a long while. The barbell set will add vastly more to your fitness than an expensive pull-up bar.