Please Scroll Down to See Forums Below Tom Treutlein
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With the 2x deloading, is that supposed to be used for the entire intensity phase, or just for the 5th week that makes the transition between the volume and intensity phase?
Cal's Training Journal
- Thread starter super_rice
- Start date
super_rice
New member
ideally the entire intensity phase, however i'd imagine it would be good to use in the deloading phase as well (i may need it)
The deloading week is actually the same as the intensity phase (i.e. deloading phase). I only break it out because there is no weight progression. With your level of extracurricular activity and judging by the previous results, shoot for the 2x this time and see how it goes. This way you'll have 2 frames of reference and you can modify from that point forward.
super_rice
New member
5x5 Volume Phase - Week 2, Day 2
Wednesday, 13 April, 2005
BW: ?
Time: 1.5hrs
I'm getting better at managing the time with the increased workload on wednesdays. Got the workout down to 1.5hrs.
Starting this week, I've got late night roller hockey on fridays (may have to shift friday workout), various weekend sports (hockey, football, bball), track&field team practices, and intramural badminton. will try to take it easy as possible in all those events, probably dropping whatever weekend sports i play. i want to stick with the roller hockey though, it's not often that you can find good roller hockey games around here.
Did some snatches/jerks for warmup, as usual.
Full Olympic Backsquat @80%
Bar x 10, 95 x5, 135 x 5, 155 x 3
Set 1: 165 x5
Set 2: 165 x5
Set 3: 165 x5
Set 4: 165 x5
Set 5: 165 x5
Military Press
Bar x 10
Set 1: 100 x 5
Set 2: 100 x 5
Set 3: 100 x 5
Set 4: 100 x 5
Set 5: 100 x 5
Cleangrip Deadlift
135 x 5, 175 x5, 205 x 5, 235 x 3
Set 1: 255 x 5
Set 2: 255 x 5
Set 3: 255 x 5
Set 4: 255 x 5
Set 5: 255 x 5
PR?
Weighted Chinups
BW+2.5 5x5
Oh, we are throwing a 5.5kg shot.. i think.. actually it may be a bit more, maybe 6 or 7 kilos, not sure.
I'm burned, going to sleep.
Wednesday, 13 April, 2005
BW: ?
Time: 1.5hrs
I'm getting better at managing the time with the increased workload on wednesdays. Got the workout down to 1.5hrs.
Starting this week, I've got late night roller hockey on fridays (may have to shift friday workout), various weekend sports (hockey, football, bball), track&field team practices, and intramural badminton. will try to take it easy as possible in all those events, probably dropping whatever weekend sports i play. i want to stick with the roller hockey though, it's not often that you can find good roller hockey games around here.
Did some snatches/jerks for warmup, as usual.
Full Olympic Backsquat @80%
Bar x 10, 95 x5, 135 x 5, 155 x 3
Set 1: 165 x5
Set 2: 165 x5
Set 3: 165 x5
Set 4: 165 x5
Set 5: 165 x5
Military Press
Bar x 10
Set 1: 100 x 5
Set 2: 100 x 5
Set 3: 100 x 5
Set 4: 100 x 5
Set 5: 100 x 5
Cleangrip Deadlift
135 x 5, 175 x5, 205 x 5, 235 x 3
Set 1: 255 x 5
Set 2: 255 x 5
Set 3: 255 x 5
Set 4: 255 x 5
Set 5: 255 x 5
PR?
Weighted Chinups
BW+2.5 5x5
Oh, we are throwing a 5.5kg shot.. i think.. actually it may be a bit more, maybe 6 or 7 kilos, not sure.
I'm burned, going to sleep.
P
Phaded
Guest
you got some strong fucking legs
Tom Treutlein
New member
What's a cleangrip?
super_rice
New member
Phaded said:
i didn't think i'd actually ever hear anyone say that. thanks bro
a cleangrip is basically a double overhand grip (pronated). it's called that because it's the grip width and style i'd use in a clean.
oh, some interesting news: i went in for a throwing session today, wasn't even going all out, and this is my first time throwing, and i am ~30 cm off the school record. this is with a 5.45kg shot. when i get some real training in, and throw on a real platform instead of grass, i'll have that record no problem! gotta be the squats....
super_rice
New member
it does not seem to have a negative affect on my lifts - contradictory to what i thought. it's like i'm on overdrive. i played 1.5hrs of badminton today, that was great. i seem to be dropping some body fat again, and with the implementation of all these activities, i've got the "bounce" back in my step, if you will. when i was only training with weights i felt sluggish, and heavy. explosive, but sluggish.
man i tell ya the weight training is a miracle though. i would stop playing sports for a while, train hard, then come back twice as fast. i'm faster and can jump higher at 175 than at 155lbs.
anyway, with regards to my training, my body mass is not increasing (which is a good thing though, i don't really like being heavy), and the strength is right on track where it should be.
man i tell ya the weight training is a miracle though. i would stop playing sports for a while, train hard, then come back twice as fast. i'm faster and can jump higher at 175 than at 155lbs.
anyway, with regards to my training, my body mass is not increasing (which is a good thing though, i don't really like being heavy), and the strength is right on track where it should be.
d-dub said:
super_rice
New member
5x5 Volume Phase - Week 2, Day 3
Friday, 15 April, 2005
Good workout, I feel leaned down and springy, probably because of the increased physical activity. Took a while to get used to running on the hardwood 20lbs heavier though. Was hard on the knees/ankles/feet for the first few days, now it's fine.
Bodyweight: 175
Training time: 1.5hrs
Now that I'm throwing shot, I will definately have to hit the rotator cuffs a little harder. Oh, and possibly even (gasp!) throw in a curling movement.
Bench Press
Bar x 10, 95 x 5, 135 x 5, 150 x 5
Set 1: 165 x 5
Set 2: 165 x 5
Set 3: 165 x 5
Set 4: 165 x 5
Set 5: 165 x 5
Full Olympic Backsquat
Set 1: 135 x 4 Couldn't get the groove...
Set 2: 135 x 5 There we go
Set 3: 155 x 5
Set 4: 185 x 5
Set 5: 205 x 5
Set 6: 215 x 5
Set 7: 225 x 5 This was a bit harder than usual for me for some reason...
Video:
http://s8.yousendit.com/d.aspx?id=0431X8C40QR6Z28ZEWNHOBP8I4
Bent Over Row
Bar x 10, 95 x 8
Set 1: 125 x 5
Set 2: 125 x 5
Set 3: 125 x 5
Set 4: 125 x 5
Set 5: 125 x 5
Friday, 15 April, 2005
Good workout, I feel leaned down and springy, probably because of the increased physical activity. Took a while to get used to running on the hardwood 20lbs heavier though. Was hard on the knees/ankles/feet for the first few days, now it's fine.
Bodyweight: 175
Training time: 1.5hrs
Now that I'm throwing shot, I will definately have to hit the rotator cuffs a little harder. Oh, and possibly even (gasp!) throw in a curling movement.
Bench Press
Bar x 10, 95 x 5, 135 x 5, 150 x 5
Set 1: 165 x 5
Set 2: 165 x 5
Set 3: 165 x 5
Set 4: 165 x 5
Set 5: 165 x 5
Full Olympic Backsquat
Set 1: 135 x 4 Couldn't get the groove...
Set 2: 135 x 5 There we go
Set 3: 155 x 5
Set 4: 185 x 5
Set 5: 205 x 5
Set 6: 215 x 5
Set 7: 225 x 5 This was a bit harder than usual for me for some reason...
Video:
http://s8.yousendit.com/d.aspx?id=0431X8C40QR6Z28ZEWNHOBP8I4
Bent Over Row
Bar x 10, 95 x 8
Set 1: 125 x 5
Set 2: 125 x 5
Set 3: 125 x 5
Set 4: 125 x 5
Set 5: 125 x 5
