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 ;)
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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
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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)
13 comments:
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?
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.
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!
How did you choose 100kg to start the singles program?
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.
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!
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.
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.
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!!! ;)
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
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.
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.
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.
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