Thursday, April 28, 2011

Recovery:

Thursday 28th April 2011

Squats:
BW x 25 x 3
45kg x 4 x 1
55kg x 3 x 1
60kg x 3 x 4
65kg x 3 x 2

Mick

Monday, April 25, 2011

Recovery:

Monday 25th April 2011

Started work out 1 again as last week became a shambles with Easter etc..

Squats:
BW x 20 x 3
45kg x 3 x 1
55kg x 2 x 1
60kg x 2 x 6

going to up the set weights by 5kg from now

Mick

Monday, April 18, 2011

Recovery:

Monday 18th April 2011

Modified Masters Russian Squat Programme;
1RM=85kg
85kg-15% = 72.25kg(new 1RM for this cycle)

Phase 1 - Volume: 4 weeks, squat twice a week

Workout 1: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 2: 60% x 3, 70% x 2, 80% x 3 x 6 sets
Workout 3: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 4: 60% x 3, 70% x 2, 80% x 4 x 6 sets
Workout 5: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 6: 60% x 3, 70% x 2, 80% x 5 x 6 sets
Workout 7: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 8: 60% x 3, 70% x 2, 80% x 6 x 6 sets


Phase 2 - Intensity: 4 weeks, squat twice a week

Workout 9: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 10: 60% x 3, 70% x 2, 85% x 5 x 5 sets
Workout 11: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 12: 60% x 3, 70% x 2, 90% x 4 x 4 sets
Workout 13: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 14: 60% x 3, 70% x 2, 95% x 3 x 3 sets
Workout 15: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 16: 60% x 3, 70% x 2, 100% x 1, (105% x 1) (110% x 1)

60%=43.35kg...45kg
70%=50.57kg...50kg
80%=57.80kg...60kg
90%=65.02kg...65kg
95%=68.63kg...70kg
100%=72.25kg...75kg
105%=75.86kg...80kg
110%=79.47kg...85kg

I'm going to play with this template for the next 8 weeks as a way of keeping myself driven to train. I always do better following a programme. I've changed some of the %'s to accommodate what weight plates I have at home. I'll be doing some other stuff as well but still no use of the left arm till mid June so I'm limited.

Mick

Ps; Workout 1 done

Tuesday, April 12, 2011

Recovery:

Tuesday 12th April 2011

SD's:
42b,43,44b x 1
45 first 5

Squats:
BW x 50 x 1
60kg x 10 x 2
70kg x 6 x 3

Mick

Saturday, April 9, 2011

Recovery:

Saturday 9th April 2011

LD's:
x 1

SD's:
42b,43,44b x 1

Squats:
BW x 50 x 1
60kg x 8 x 5

Mick

Tuesday, April 5, 2011

Recovery:

Tuesday 5th April 2011

LD's:
x 2

Squats:
BW x 25 x 3
55kg x 8 x 3
60kg x 8 x 3

Mick