Monday, 14 April 2008

Monday's Training

Re-Charge

D/L 132.5 x 5,120 x 5

Circuit: Snatches (16kg) / Sledgehammer Strikes 15 on:15 off 40 rounds, 20mins work

Stretches - Decompression Hangs, Hamstrings, Hips and Shoulder Dislocates.

DL was brutal - I'm interested to see if I can make it through a cycle now!! Bought myself another 40kgs in plates today. £1 per Kg - apparently the chinese are pushing the prices up....at least that's what the wiley old guy who sold me them told me :)

Didn't do treadmill today - the sun is shining and last place I was going was to run like a hamster indoors. Very happy with this, was going to go for 10-15 mins to see how I felt. I quickly slipped into a comfortable pace of 7 snatches and 9 strikes on both sides. 140 snatches and 180 strikes I think that is. Feel pretty good now.

5 comments:

Martin Schap said...

Those are some heavy deads relative to your max. You might consider starting your next cycle a touch lighter. I have seen good gains keeping my deads fairly light and only going to what feel like heavy weights for a few workouts at the end of a cycle. Hope this makes sense. Good call training outside today. I always regret the days I let my planned workout get in the way of going outside.

Colin said...

It's interesting that you should say this. I have been thinking that it is just getting too heavy.

Someone on DD recently talked about his gains following Steve Justa's Singles program - 70% of max. Pavel responded to the post and said to take note, increases by lifting only 70% of max regularly.

I need to have a read of PttP again and I will indeed consider lightening the load for next time.

Franklin B. Herman said...

Colin,

Please confirm if this is what the snatch/combo circuit looked like:

snatches for 15 sec
rest for 15 sec
sledge for 15 sec
rest for 15 sec

repeat 40 times

Hmm, thats 40 mins, can't be right.

Martin,

Would you please give an example with lbs or kgs of "I have seen good gains keeping my deads fairly light and only going to what feel like heavy weights for a few workouts at the end of a cycle" ..
thanks!

Martin Schap said...

Franklin-
I will work something up and post it to my blog. I'm afraid it may get a little lengthy...
Colin-
Those 70% sets are exactly where I feel I get a lot of my gains in the DL. They are heavy enough to give your body some feedback and enforce form, but light enough to qualify as "practice" rather than a workout.

Colin said...

snatches for 15 sec
rest for 15 sec - round 1
sledge for 15 sec
rest for 15 sec - round 2

40 rounds = 20 mins

The gymboss can be set for 2 intervals - in this case 15:15. So it recorded 15 secs work then the 15 secs rest as a round.

I had to keep having a little think it about it myself while I was doing it, time was whizzing by and round were adding up quickly :)