A blog about fitness
Photo by eocellus
Warm Up
Squat
Press
Assistance/Conditioning
Photo by Frederic Mancosu
Warm Up
Jump Rope practice
Squat
Press
Photo by n4zpt
Warm Up
Jump Rope practice
100 double leg, 25 left leg, 25 right leg, 50 double leg.
Deadlift
65% (55kg), 5 reps
75% (62,5kg), 5 reps
85% (72,5kg), 7 reps
Assistance
Push Up 3x7
Photo by Nick in exsilio
Warm Up
Jump Rope practice
100 double leg, 25 left leg, 25 right leg, 25 alternating left leg and right leg, 50 double leg.
Bench Press
65% (27,5kg), 5 reps
75% (32,5kg), 5 reps
85% (35kg), 16 reps
Assistance exercises
Chin Ups 3x5 (assisted 73kg)
Push Ups 3x5
Photo by sunface13
Warm Up
Jump Rope practice
100 double leg, 20 left leg, 20 right leg, 50 alternating left leg and right leg.
Squat
65% (40kg), 5 reps
75% (47,5kg), 5 reps
85% (52,5kg), 11 reps
Assistance exercises
Lunges 3x10
Sit Ups 3x10
Jim Wendler: Photo by Elite Fitness Systems
Intro
I’m experimenting with a new workout program. The Wendler 5-3-1. I will write more about the program when I decide to stick with it for longer. This is my first day.
Warm Up
Jumprope practice
100 double leg, 10 left leg, 10 right leg, 50 alternating left leg and right leg.
Press
Theoretical 1 rep max: 40kg
65% x 5 reps, 25kg (5 reps)
75% x 5 reps, 30kg (5 reps)
85% x 5 or more reps, 35kg (8 reps)
Assistance exercises
Dips 3x10 (assisted, 77kg)
Chins 10/7/5 (assisted, 77kg)
Bill Starr wrote a new article on Starting Strength:
Here’s what it boils down to: you have to constantly force your body to extend itself, to do a bit more that what has been expected of it previously. This is true for older strength athletes just as much as it is for collegiate and professional strength athletes. The body only stays in a static state for a very short period of time, and then it’s either moving forward or backward. This means that at every workout, you must be pushing yourself to the fullest so that you can jar the muscles and attachments out of their complacency. In other words, you have to overload your body with work. Most who train understand this principle, they’re simply not motivated enough to put it into practice.
You can find the whole article here. It’s a must read.
Photo by c a n d i d e
Back to training
Strength
Conditioning
Training update
My training discipline has been ridiculous in the last few weeks due to a lot of academic stress. I think I will get back to a normal training schedule after next week. So no update on training really.
But you have to check out the Paleo Solution. The Paleo Solution is a new book by Robb Wolf.
Watch Robb’s introduction:
The Book is coming out in September 2010.
Photo by Amber Karnes
Strength
Endurance/Conditioning
