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Old 10-27-2009, 08:02 AM   #21
Matthieu Hertilus
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Tuesday 10/27

Total Body:
Core Lift: Deadlift - 270#x5(75%), 330#x3(85%), 365#x1(95%)
Accessory Superset: DB Push Press - 5x6x50#/ Weighted Chin-Up - 5x6x45#
Core Work: Cable Rotations [Isometric] - 2xALAP/ Med Ball Pushups [ Traveling among 3] - 2 trips total
Conditioning: C2 Rower (Lv 8) - 500m hard, 200m easy x3

*Deload week next week before round 2 of 5/3/1. Will get more organized and more intense with accessory and core work. Need to do more glute work on my own.

-Still need help on my finding the right shoes thread please
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Old 10-29-2009, 09:47 AM   #22
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Wednesday 10/28

REST
22hr fast - starving by the end of it, got in as much as I could without getting full for the next 3 hrs which wasn't much. Still trying to get accustomed to IF as this is my 2nd week on it but it's so hard to get all the right nutritents in (especially protein)
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Old 10-29-2009, 09:51 AM   #23
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Thursday 10/29

Upper Body
Core Lift: Bench Press - 185#x5 (75%), 210#x3 (85%), 230#x1+(93%x3)
Accessory Superset: Incline Press (1 arm at a time) - 4x12x70#/ Renegade Row - 4x12x50#
Conditioning: Real Runner (Lv.5) - 3x40strides/40sec rest. 3x30strides/30 sec rest

*Forget Tuesday's comments. Keeping the focus on the core lift and just "movements" and reps for the accessory (i.e. 40 reps of pulling, 30 reps of pushing, etc.). Can't wait until after the deload week to get back at it again.
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Old 10-31-2009, 10:37 AM   #24
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Friday 10/30

Lower Body
Core Lift: Back Squat - 260#x5 (75%), 300#x3 (85%), 330#x1+ (~95%x2)
Accessory Superset: Good Mournings - 4x8x155#/ Cable Pull throughs - 4x10x65#
Conditioning: 10min Fartlek

*Notes - still feel awkward squatting barefoot, need to devote more time to ankle mobility to get the numbers up, other than that, just anxious to start the next cyle after next week off
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Old 10-31-2009, 10:39 AM   #25
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Saturday 10/31

Speed
10x15m starts

Upper Body:
Core Lift: Military Press - 115#x3, 135#x3, 150#x3, 160#x1
Accessory Superset: - Weighted Dips/ Weighted Pullups (40 reps each w/55#)

*Notes- added this extra session for the next cycle which will include the military press
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Old 11-02-2009, 09:13 AM   #26
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Sunday 11/1
REST - Started fast from 2am
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Old 11-02-2009, 09:15 AM   #27
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Week 4
Monday 11/2

Sled Runs: 10x35m (w/90#) [2- 3 min b/t sets]

Accessory Superset: Rev. Hypers - 4x10x150#/ Barbell Rollout - 4x10x135#

*Taking it easy this week to prepare for a more sturctured routine starting next cycle. Ate postworkout ending a 34hr fast w/turkey,squash, a banana, and sweet potato (cheated a bit from paleo but it's been so long since I had sweet potato)
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Old 11-03-2009, 10:48 AM   #28
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Tuesday 11/3

Med Ball Work (5kg):
Chest Pass - 8,6,4
Rotational Slam - 12, 10, 8
Rotational Wall Toss - 8, 6, 4

Core Lift: Bench Press - 145#x5, 170#x5, 180#x5
Accessory Tri-Set: Incline DB Rows - 3x10x30#/ Incline Press (1 arm Isometric hold at top) - 3x16x50#/ Face Pulls - 3x12x25#
Conditioning - Light 15 min Fartlek
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Old 11-03-2009, 07:41 PM   #29
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Looks like the TGU is the best exercose that you're not doing either.
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Old 11-05-2009, 06:52 AM   #30
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For right now, I'd agree. Trying to focus on a program catering more toward track & field
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