Big Bear: Cant hold me down forever - Page 19

bigbear6708 · #**181** 03-19-2010, 03:24 AM

Cardio : 1/4 mile intervals

4 fast laps @ 1:20 each
20 minutes total workout, including 5 minute warmup jog.

even w/ the minimal cardio, my endurance seems to be staying very good.

bigbear6708 · #**182** 03-20-2010, 02:57 AM

C2..
Preacher Curls 32.5*x15 RP
Alt. Pinwheel Curls 50x15 SS
Hack squat calves 310x12 SS
Sumo Leg Press 310x20 SS
Hack Squat 370x7/300x20

Claves felt light, could add more next time!

-FINALLY, this will be my last cycle coming up...once more thru...Made progressions this past 2 weeks, so Ill run it again..also compliments my schedule, as WMs wont leave much time allowance for my Army PT test

Gregsimo · #**183** 03-20-2010, 10:45 AM

are you attempting the WM, non linear split soon?

bigbear6708 · #**184** 03-21-2010, 12:45 PM

yes sir! after I taper off this DC blast, I will be doing the WM split between DC blasts!

bigbear6708 · #**185** 03-23-2010, 02:00 AM

A1

DB Bench: 90x21 RP
DB Sh. Press: 55x29RP (no progress)
Dips: 55x14 RP
Pullups: 10x18RP
Deadlift: 435x4/345x12

bigbear6708 · #**186** 03-24-2010, 01:06 AM

Well, I slept in today, so took it as a sign that it is time to cruise...my body is speaking...and I NEED TO LISTEN! I made it 8 weeks on this blast w/ only a 5 day rest at the start after Starting Strenght, so in my book its a success! Here is the plan

-This week will be REST, with 1-2 cardio/pushups/sit up days. this will also help get my mind right for the split coming up..it will require me to do more volume than i have done in the past 2 yrs, so I need a week off to rest good and mentally prepare

-(still in debate)next week i am thinking about trying to max each lift on different non consecutive days (squat,bench,deads)..i am not sure about using the calculation for maxes for this next cycle...i may want to really see what I get.

Any thoughts??

Gregsimo · #**187** 03-24-2010, 01:41 AM

looking forward to you doing the WM split, i'll be following along.

Commander · #**188** 03-24-2010, 05:15 PM

Quote:

Originally Posted by bigbear6708

Well, I slept in today, so took it as a sign that it is time to cruise...my body is speaking...and I NEED TO LISTEN! I made it 8 weeks on this blast w/ only a 5 day rest at the start after Starting Strenght, so in my book its a success! Here is the plan

-This week will be REST, with 1-2 cardio/pushups/sit up days. this will also help get my mind right for the split coming up..it will require me to do more volume than i have done in the past 2 yrs, so I need a week off to rest good and mentally prepare

-(still in debate)next week i am thinking about trying to max each lift on different non consecutive days (squat,bench,deads)..i am not sure about using the calculation for maxes for this next cycle...i may want to really see what I get.

Any thoughts??

me personally, I wouldn't use a true max single, but maybe see what type of single you can do after a couple heavy sets of 3 or 5 reps.

bigbear6708 · #**189** 03-29-2010, 03:16 PM

THE PLAN...I didnt not taper off of DC because I was burned out, and needed a week off...plus this WM cycle coming up will require way more days in the gym than I am used to, so I needed to get my mind right. My plan is to use this week as a taper into the cycle so my muscles arent sore for a week after the first workout...kind of get my body accustomed to working out again, plus get my CNS activated again..because to be honest, a week off made me feel very very sluggish.

M:interval cardio
T:squats,bench,deads - just going in to go thru the motions, not a crazy workout..will not even be recorded
W:OFF
T:Squats,Military, Rows - same as Tuesday, nothing crazy..activation and out
F:2-3 miles, easy pace
S:OFF
S:OFF

The lifting days will be Starting Strenght, but basically warm up lifts only, w/ the last one being 3x5...short rest periods...just want to get some activation to prep my muscles for whats to come.

bigbear6708 · #**190** 04-01-2010, 01:55 AM

Last Taper IN workout tomorrow, the first one did not leave me as sore as I imagined I would be...squats, shoulders, rows tomorrow, cardio friday...weekend off MONDAY is MADNESS!! I have calculated my maxes for the cycle and they are below (less 10lbs, due to WM guidance) I have not done standard Military press or BB Bench since the end of my last SS cycle, so I used my last weights from that cycle to calculate my max with

Bench: 257
Squats: 405
Deads: 482
Military:170

-Bench is a weak point for me, thats my priority
-Goal for deads : 500lbs
-Goal for other lifts: INCREASE!! haha