Here is my entry for this past Friday. Since I'm only going to be working out once or twice this week (because of the Olympia), I just haven't had time to document it here.
HS Incline Bench
90 x 10
180 x 10
270 x 8
360 x 6
Smith Incline Press
360 x 4 positives
270 x 8 positives
180 x 12 bottoms
Dumbbell Side Delts
30 x 8
25 x 10
20 x 10
(Dropped Front Delts today)
Upright Rows
150 x 10
130 x 10
100 x 10
(Accidently looked at rear delts' numbers from last week, so my poundages were a little light)
Rear Delts - Pec Dec
150 x 10
130 x 10
100 x 10
My goal for the military was for this month, but after several non-lifting related injuries in the beginning of the year, as well as no longer having my partner, and the gym changing some things, it looks like I'll just have to postpone it 'til Spring. No big deal to me, since I know that I will do it. "Survive; Adapt; Overcome!" I am considering going back to my alma mater, UNLV, and seeing if I can get some of their S & C guys to look after me for a few months. I think that may really help...
After this week, I'm going to take about 2 weeks off entirely. Last week, I really started to feel these last 9 weeks of heavy lifting. I'm staying strong, but the "bounce back" factor has diminished drastically. I think it's time for a break, not only to avoid overtraining, but also to prevent burnout. After the 2 weeks off, I'm going on 6 weeks of circuit training and light cardio, to give my joints a break. This is not, I repeat not, going to be a "toning" session! This is meant to give the rest of my body a much needed rest. Anyone who has ever done any type of strength training knows that you cannot lift heavy year-round, and still make gains effectively; you will more likely go backwards instead of progress. It's tough to convince your ego to do this, but I know it will only benefit me; it always has in the past. Then, come January, I'll get back into to heavy, starting with the next cycle, that of one rep training.
HS Incline Bench
90 x 10
180 x 10
270 x 8
360 x 6
Smith Incline Press
360 x 4 positives
270 x 8 positives
180 x 12 bottoms
Dumbbell Side Delts
30 x 8
25 x 10
20 x 10
(Dropped Front Delts today)
Upright Rows
150 x 10
130 x 10
100 x 10
(Accidently looked at rear delts' numbers from last week, so my poundages were a little light)
Rear Delts - Pec Dec
150 x 10
130 x 10
100 x 10
My goal for the military was for this month, but after several non-lifting related injuries in the beginning of the year, as well as no longer having my partner, and the gym changing some things, it looks like I'll just have to postpone it 'til Spring. No big deal to me, since I know that I will do it. "Survive; Adapt; Overcome!" I am considering going back to my alma mater, UNLV, and seeing if I can get some of their S & C guys to look after me for a few months. I think that may really help...
After this week, I'm going to take about 2 weeks off entirely. Last week, I really started to feel these last 9 weeks of heavy lifting. I'm staying strong, but the "bounce back" factor has diminished drastically. I think it's time for a break, not only to avoid overtraining, but also to prevent burnout. After the 2 weeks off, I'm going on 6 weeks of circuit training and light cardio, to give my joints a break. This is not, I repeat not, going to be a "toning" session! This is meant to give the rest of my body a much needed rest. Anyone who has ever done any type of strength training knows that you cannot lift heavy year-round, and still make gains effectively; you will more likely go backwards instead of progress. It's tough to convince your ego to do this, but I know it will only benefit me; it always has in the past. Then, come January, I'll get back into to heavy, starting with the next cycle, that of one rep training.
Comments
-
I_Amazon: Check your training journal for my answer...
rev8ball
2003/10/30 -
How often do heavy lifters need to break for in order to achieve optimum gains rev? Not that I do "heavy" lifting, I am just being curious. In your opinion, do BB's need the same breaks now and again? (I don't like to break - so I am hoping the answer is None!) LOL
I_Am-aZon
2003/10/23