Tuesday 13th December - Cycle 3 Get Lean+Maintain Strength - Week 7 DELOAD - Day 2 - Upper + Lower Strength - Microcycle 5
Hmm, the general warmup stuff felt good, the lighter weights with the squats felt OK, except I wasn't powering em up like before and my body didn't want to divebomb em, then when I got the to the heavier loads, everything felt heavy. All the exercises today felt like that, and I felt a bit shakey form wise as well.
Looks like I haven't recovered from BBall, but I didn't really feel tired, drained or beaten up. Normally I'd leave during the warmups and come back another day, but I can't do that at the moment so I just went ahead after the squats and kept everything light, not that I had much of a choice in loads, and volume low. Will take another crack at it next week.
I guess all those 40+ max effort jumps and rebounding at BBall does drain the CNS quite a bit. And carrying those heavy ass 40kg tile packs last Thursday, which took well over an hour doesn't help. Which cause me to miss my tempo runs/energy work and my prehap/depletion gym session! Sleep not too crash hot over the weekend either.
Just not as much juice my CNS today, and the signal probably not as steady, causing the unstable and shakey feel. Goes to show, no matter how much muscle you have, if your CNS isn't at peak firing shape, you will be weak and slow....
Gonna have to stay away from BBall games during this strength block phase, as I always play too intensely. And keep the sessions as before under an hour.
Meh, now to deload from a Deload week....
Bodyweight at gym - 208lbs
Workout time - 1 hour
Workout rating - 5/10
General warmup -
1) dynamic swings etc
2) reverse hypers - BWx10
3) back extension BWx6 + 6 twisting to each alternate side
4) situp complex on swissball
5) sitting in bottom of a narrow fullsquat for 1min
6) adductor/hammie stretch into back tumbells x8
7) usual bar complex with 30lbs
Full Oly Back Squats - in Oly Shoes - RAW
Warmups - explosive and divebombed the last few reps of each set up to 185lbs (except frontsquats more controlled down), then just controlled down and explode up on the heavier stuff
rest - 1min between earlier sets, 2-3mins between later sets
BWx5, Bar x5, 95x5, 135x5, 185x5, 225x5, 255x3, 285x2, 315x1
Frontsquat - Bar x5, 95x3, 135x3, 185x3
Wide stance fullsquats - Bar x5, 95x5, 135x5,
Controlled down, 3 sec Hold at bottom, explode up - rest 4.5 mins
1) 335lbs x 1.5
(+20lbs -2reps ) Miss on the 2nd rep
When everything above 225lbs felt really hard, I knew my CNS was zapped, but I went ahead and tried 335lbs. Even holding 335lbs at the bottom was hard as hell.
Some guy doing shallow squats in the next rack, saw me setup the camera. He came up after my crash out with 335lbs and asked me what I was training for. I said BBall and sprinting, and he replied that he figured I had to be a power athlete since it was unusual to see people filming their exercises...
He said he lectures at some university for strength and conditioning. And then told me pausing at the bottom like removes the stretch shortening cycle and makes it very hard to get back up.
Err no sh*t Sherlock!
-------------------------------------------------------------------------
Rotating Sets between each upper body exercise
Resting 1.5 min on warmup sets and then 3.5 mins between each exercise
16 inch Grip bench - shoulder blades tucked - no arch or leg drive
Warmups - Bar x15 (last 5 reps drop/catch style)
explosive - 95lbs x 10, 135x8, 165x5,
controlled down, 3 sec ISO hold an inch above the chest , explode up
Rotation 1) 195lbs x 2
(-60lbs)
damn even 195lbs felt hard, compared to 255lbs last week!
Chest Supported 45 degree T-Bar Rows - Overhand grip
warmups - explosive/divebombed - Bar+35lbs x8, +45x5, +70x5,
controlled, 3sec ISO hold at the top
Rotation 1)Bar + 90lbs x 3
(-55bs )
same deal here
Please Scroll Down to See Forums Below 
