I would stay on the 5´s and push for new PR´s where you can. Where strength increase has plateued Id drop to 3´s or negs if possible. I would also get in an extra set of higher reps after the initial heavy ones. That´ll help with your sarcoplasmic growth ie pump. Are you cutting too?
Tough Day of Tens A tough day of ten reps. Getting towards the end of the 10 rep stage, so weighs are near maximum. Last nights update 2 sets of 10 reps on each; Deadlift: 125kg Leg Press: 230kg Seated Leg Curl: 50 (crappy air machine) BB Bench Press: 95kg (2nd set was a cluster set to get to the 10 reps) DB Shoulder Press: 32 kg Lat Pull Down: 75kg Cable Tricep Pushdown: 55kg DB Alternate Bicep Curl: 20kg
If you plan on continuing the cut after competition end then you want to avoid SD. Just use your new PRs to set up next routine and skip the 15's. I too am cutting and using IF.
Last Day of 10s Last session of 10s before my favorite stage for HST which is the 5s. Before I post the log, just a quick update on my cutting progress. Gone from 202 Ilbs and 20% bodyfat in the first week of January to 194 Ilbs and 16% bodyfat as of last night. Hoping to get to 10% by April. Last day of 10s (2 sets of each) Squat - 120kg Leg Press - 250kg SLDLs - 80kg Bench Press - 100kg (both sets were clustered) DB Flyes - 20kg Barbell Bent Over Row - 70kg Lat Pull Down - 80kg Military Press - 50kg Alternate Dumbell Curl - 22kg Tricep Pushdown - 65kg 30 mins steady state cardio on stair master. Thanks for stopping by!
First Day of 5s Here is the update from my first session of 5s; Week 5, Day 1. 5 Reps - 3 sets on each Barbell Squat - 120kg Leg Press - 270kg SLDL - 90kg Bench Press - 100kg Lat Pull Down - 80kg Military Press - 60kg BB Shrug - 100kg 20 Minute Foam Roller I have also entered a 10k Race in April. If anyone has any advice on how to train for a 10k to run a good time I would be very grateful.
Week 5, Day 2 - Reps - 3 Sets of Each Deadlift - 140kg Leg Press - 280kg Seated Row - 65kg Military Press - 60kg BB Shrug - 105kg Bench Press Incline - 80kg
Week 5, Day 2 - 3 Sets of Each Bench - 105kg EZ Bar Curl - 34kg Military Press - 65kg Seated Row - 75kg SLDL - 100kg Squat - 130kg 5km Run in 19 minutes
Weight and Bodyfat Tracking Update to my goal of reaching sub 10% body fat. When i started my 'cut' on 9th January my stats were; 206Ilbs 20% body fat as of 9th Feb 191Ilbs 15% body fat
Last nights numbers; 5 reps, 3 sets of each; Deadlift - 150kg Leg Press - 300kg Bench Press - 107.5kg Seated Row - 80kg Lat Pull Down - 85kg Military Press - 60kg (Struggling with this one. possibly because im on a cut. Going to move it to earlier in the program to see if that helps get past my plateau on this) Then did 2 hours MMA grappling and submission work, and probably wont be doing that after a heavy weights session again. Good cardio and endurance work though, but feel like my body is in bits today.
Fridays Session (3 sets of 5 on each): Squat - 140kg Leg Press - 310kg Seated Row - 85kg Lat Pull Down - 90kg Military Press - 55kg Bench Press - 110kg I have entered tough mudder in April, and this will be my first endurance event. For those that don't know what it is, its 12 mile run through mud an obstacles that include high walls, tunnels through water, ice water, and electric wires to name a few. I'm currently also training for a 10k charity run a few weeks prior to tough mudder so that should be a good warm up for the main event. As part of my training for the above I did a 5 1/2 mile run on Sunday in 45 minutes. My weight training from tonight will be a Madcow 5x5 training as I have reached the end of my 5 rep stage, and as I am still looking to reduce body fat, I will skip SD and go into a 5x5 program as per below; Mon: Squat Bench Row Tue - Football Training Wed: Squat Overhead Press Deadlift Thur - 2 Hours MMA Fri: Squat Bench Row Saturday - Football Match (soccer) Sunday - Sweet FA I will be throwing in a bit of HIIT after weight training now and again and some early morning steady state cardio runs before work.
Start of Madcow 5x5 I have reached the en of the HST cycle, and rather than SD, I have decided to do Madcow 5x5 program I am still trying to cut bodyfat. I will run this for 12 weeks, which will take me to the end of my cut, and hopefully by then I will be at sub 10% body fat. First session last night felt very comfortable;all weights in kilos Squat - 60, 70, 85, 100, 115 Bench - 60, 70, 80, 90, 100 Row - 40, 50, 60, 70, 80 Finished with 20 minutes HIIT on the C2 Rower.
Madcow 5x5 Wednesday 19th training:5:30pm - 6:15pmSquats - 65kg, 75kg, 90kg, 95kgMilitary Press - 35kg, 40kg, 50kg, 55kgDeadlifts - 80kg, 100kg, 120kg, 130kg Above were all 5 rep setsWide grip pull ups, 1 myo set 10 +3 +3 +3 +38:00pm - 22:00MMA training. 1st hour was stand up work and striking, 2nd hour was ground work, and submissions. Working on triangle submissions, and I have sore neck now lol.
Log Update Friday:Am - 7.5 mile run at a moderate pacePM: (all weights in Kilos)Squat - 60 x 5, 70 x 5, 85 x 5, 100 x 5, 120 x 3, 80 x 8Bench - 60 x 5, 80 x 5, 90 x 5, 95 x 5, 105 x 3, 90 x 8Row - 60 x 5, 70 x 5, 75 x 5, 80 x 5, 90 x 3, 75 x 8SaturdayPlayed football, or soccer to some of you. Sunday5 mile Run, slow pace
Monday 24th Feb Lift numbers from last night; Front Squat I have switched to front squat, to help with more thorasic extension, and to help correct anterior pelvic tilt:60kg60kg62.5kg70kg75kg. Bench Press:60kg84kg94kg100kg104kg Row:65kg70kg80kg85kg90kg End with 25 min HIIT Running - Fast 1 min, steady pace 1 min
Running for my 10k and Tough Mudder So last night I went for a run as part of my 10K and Tough Mudder Training;Distance: 3.23 milesDuration: 29 minutesPace: 9.06 minutes per mile
Today's numbers; (all kilos) Squat: 8 x5, 90x5, 100x5, 105x5, 125x3, 85x8 Bench: 70x5, 90x5, 90x5, 95x5, 110x3, 80x8 BOR: 80x 5, 80x5, 80x5, 80x5, 95x3, 60x8
Went for a run yesterday as part of my tough mudder and 10K training - managed 5 1/2 miles in 45 minutes. Felt good but really want to get my pace up. My goal is to do the 10k in sub 50 minutes so if anyone has any tips I'm all ears!!
The way I trained last year to get sub 50 mins for a 10k was to get in a long (10+ miles) run in at the weekend @ 9:00 to 9:20 minute mile pace with two runs during the week (between 5 and 7 miles) at a quicker pace until I got down to the 8:00 minute mile pace - your pace currently is approx 8 minute 11 seconds so you are only 43 seconds from sub 50 minute 10k
