Wednesday, 23 April 2008

Pump Stretches / Squats / Shoulder Circles

DL 11 x 1 100kgs

Sn 24kgs 5x4 L/R

Circuit

Swings
C&P
Swings
C&F Squats
Swings
TGUs
Swings
Snatches
Swings

All done L/R for 8 reps with 16kgs KB

DLs still a doddle but little circuit was deceptively difficult. Shoulder wasn't good with the C&P.
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4 comments:

Martin Schap said...

Did you time the circuit? I like the looks of it. I am eagerly watching your progress with the singles. Still going strong at 11 reps makes me think 15 will fly up. I will be curious to see what it looks like in week 3 or so when you've added a bit of weight. I would think that if it works the way I think it is supposed to it will still feel easy and you may even surprise yourself with a new heavy single. Take care of that shoulder.

23 April 2008 at 20:56
Colin said...

Was just over 5 mins but wasn't ploughing through it. Straight out of latest edition of hardstyle, Brett Jones article.

I think that it will always feel relatively easy. As for the new heavy single, it better happen as that's the point :)

Will be testing 1RM, or very close to it I should say, next Saturday all being well.

23 April 2008 at 21:47
Franklin said...

One more serious question:

What is the safest procedure for testing DL 1RM?

I ask as I remember a number of DD posters who while training strictly with KBS after a long layoff of DL, would just load up for a DL 1RM PR. Pavel would typically respond with "Great job comrade, but you should cycle up to it next time." Does he mean another 10 day PTTP to test ones 1RM? How does that work with a 5 rep scheme?

24 April 2008 at 15:50
Colin said...

Franklin, I've read such responses on DD myself. Here's my take on it.

To be cautious do at least 5-6 sessions to get into the groove of DLing. Then have a day or so of rest and then test your 1RM.

Less chance of injury and better chance of "getting a big score". Of course that's just my opinion.

However what I did was to just jump straight in!! I did use a rep scheme from Beyond Body Building that worked quite well even though I didn't use it right.

70x2-3, 80x2-3, 90-95x1,100-102.5x1 85-90x2-3x3-4), 70x2-3

First number is % of previous or estimated max. I worked off 140. Then, as it was all the weight I had, I did the 140 for reps...so not the correct use of it, but it worked out ok.

You use the 90-95% effort before your all out one to gauge how much weight to put on. If it felt a bit easier than expected then up it a little more and vice versa.

Hope that gives you food for thought.

24 April 2008 at 17:53

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