View Single Post
Old 02-09-2013, 10:44 PM   #18
DevoD
Junior Member
New Brawn
 

Join Date: Jan 2013
Location: Canada
Posts: 24
Training Exp: Roughly three-four years.
Training Type: Powerbuilding
Fav Exercise: Deadlift and Seated Row
Reputation: 1010
DevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good posts
Default

Thought I would post a training update from the week!

This week was used to switch from the Power-Building routine to something with a little less frequency to free up some extra off days for conditioning and recovery. The rep scheme for the main lifts were identical so my weight progression transferred over very nicely.

I continued to use the weights used in my last cycle of power-building, but cut the volume in half this week to use it as my de-load week, and learn the routine so I can crush it for the next 6 weeks before I take another de-load.

Today I did my first session of hill sprints in a long time! I was winded after after about 20-30 minutes. Hills are all still covered in snow so that added an extra challenge.

Weekly Goals:

Upper:
Flat DB press: 4x6-8 @ 85's
Yates Row: 4x6-8 @ 145
Inc BB Press: 3x10-12 @ 12 (Chest is always smashed after flat)
Chin Up Wide: 3x10-12 @ bodyweight (170 lbs)
Reverse Grip Bench: 2x12-15 @ 115lbs
DB Curl: 2x12-15 @ 35's
Lateral Raises: 4x12-15 @ 15 lbs

Lower:
Squats: 4x10-12 @ 185 lbs (back is feeling good, so I will keep it light a little longer)
SLDL: 4X10-12 @ 135lbs (again keeping it light)
Leg Press 3x10-12 @ 270 lbs
Leg Extensions: 3x10-12 @ 110 lbs
Seated Calf Raise: 3x15-20 @ 70lbs 2 second pause at bottom

I'm really hoping that 8 weeks from now, adding in hill sprints saturdays, 30 minute jog outside on wednesdays, and 20 minutes of incline walking after leg days will begin to make a difference! Nothing more addictive than actually noticing your own results.
DevoD is offline   Reply With Quote