Cal's Training Journal

[super_rice]

this is my first experience with supplements.

now beginning to take:

1 cap 300mg magnesium citrate per day
1 cap 50mg potassium per day

on top of

3 caps 900mg glucosamine sulfate + chondroitin per day

i hope the magnesium will actually aid in recovery, esp will all the stuff i'm doing these days

 

[d-dub]

So its all about relative strength at this stage, good stuff.
I got your latest vid update - thanks. (you must have the whole crew in there watching you lift, i see someone onscreen at the end of the clip + your cameraman )

 

[coolcolj]

need to cut back all the extra stuff if you want your body to become explosive. Doing too much makes your body hold back something in reserve so it doesn't kill itself.

form follows function as they say.

http://www.higher-faster-sports.com/pathofchampions.html

The reason many struggle reaching the 3rd phase is because they use too many conflicting demands without the ability to adapt to those demands (too much junk volume and not enough focus on constant improvement).

 

[super_rice]

i hear you CCJ, thanks for the heads up.

i will definately be dropping the weekend hockey, badminton, and whatever intramural sports. i'm not sure how i'm going to go about my deloading and intensity phases as of yet.

i already know now, the region championship is being held at York University May 19-20. I will likely be going on the 20th, around 1:00pm.

so i will be in about 3rd week of intensity, 8th week of my 5x5, around when my strength is peaking - which is perfect.

my plan is to go through 5x5 regularly, and continue to do my throws 3-4 times a week, do a 2 time per week deloading, 3x per week intensity, then in 3rd week of intensity, do 2 sessions back to back, then rest for 4-5 days for taper.

sound good?

 

[super_rice]

5x5 Volume Phase - Week 3, Day 1
Monday, 18 April, 2005

Throwing practice: technique and some standting throws 45min
Did some sprints today at noon too.

Bodyweight: 174
Workout time: 1hr 25min

Bench Press
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 125 x 5
Set 4: 135 x 5
Set 5: 155 x 5
Set 6: 165 x 5
Set 7: 175 x 5
Set 8: 185 x 5

Smoke show.

Full Olympic Backsquat
95 x 5, 135 x 3, 155 x 5, 185 x 3, 205 x 2
Set 1: 210 x 5
Set 2: 210 x 5
Set 3: 210 x 6 Whoops 6 reps!
Set 4: 210 x 5
Set 5: 210 x 5 + 5lbs 5x5 PR

videos comin tomorrow. felt light, but form broke down in latter sets due to fatigue

Bent Over Row
Set 1: Bar x 8
Set 2: 95 x 5
Set 3: 125 x 5
Set 4: 145 x 5

 

[coolcolj]

i hear you CCJ, thanks for the heads up.

i will definately be dropping the weekend hockey, badminton, and whatever intramural sports. i'm not sure how i'm going to go about my deloading and intensity phases as of yet.

i already know now, the region championship is being held at York University May 19-20. I will likely be going on the 20th, around 1:00pm.

so i will be in about 3rd week of intensity, 8th week of my 5x5, around when my strength is peaking - which is perfect.

my plan is to go through 5x5 regularly, and continue to do my throws 3-4 times a week, do a 2 time per week deloading, 3x per week intensity, then in 3rd week of intensity, do 2 sessions back to back, then rest for 4-5 days for taper.

sound good?

depends on the person I guess, but IMO 5x5 3 times a week is a hell of a lot of volume for inseason. You must not be throwing too far at the moment ..due to decreased speed strength qualities while loading

 

[super_rice]

yeah, last week when i threw for the first time i got 12.50m

i can barley get 11.5s now, and it's steadily dropping... i threw a couple 10s today.

 

[coolcolj]

you don't want too much drop in speed strnegth, or else you won't rebound as high as you should when you unload. The less you drop when loading, the higher the rebound

 

[super_rice]

5x5 Volume Phase - Week 3, Day 1
Training Videos

Full Olympic Backsquat
http://s30.yousendit.com/d.aspx?id=1ZES5M5KESU690CBY2HC0VQF8C [Set 3]
http://s30.yousendit.com/d.aspx?id=1PL37EAF17RFP3KILL8P5OBCOY [Set 5]

 

[d-dub]

solid form on the squats as always cal. Even the 5 rep set didnt show any real degree of form breakdown.

Do you do any assistance excercises?
How long until you deload?