Dale Mabry's NASM OPT

**P-funk** · 10-06-2005, 08:44 PM

oh shit. i would buy it for the taste if nothing else in that case!

**Dale Mabry** · 10-06-2005, 08:48 PM

Well, not exactly, but pretty close. It doesn't have the same mouthfeel, but definitely wicked sour like the sour patch kids. This am I did the creatine in the mouth then water, then accelerade. In the afternoon, I added the creatine to the accelerade and it was almost gatorade flavored. I like the cubed over ceapure mono any day, much easier to take, but a bit of a surprise the first time you take it.

**Dale Mabry** · 10-07-2005, 03:55 PM

Today

Plyometrics-8 AM
Depth Jumps 4x5
1-legged depth drops 4x5
Vertical reach 4x5
Box Jumps 4x5

Resistance Training-1:00pm
Incline Bench 165 4x8
Lat Pulldown 165 4x8
Close Grip Bench 125 2x12
1-arm preacher curl 30 2x12
Front Raise 25 2x12

Sick today, but felt real good during the plyos and gym.

**Dale Mabry** · 10-10-2005, 02:33 PM

Today
Speed/Agility-8:00 am
Agility Ladder-Lateral
Icky Shuffle 4
Lateral 2-ins 4
Boxer shuffle 4
Ali Shuffle 4
Lateral 1-ins 4

Sprints-75% session-6 sets

Resistance training-1:40pm
Pop Lunges 55's 4x6
Hip Sled 510 3 sets of 8
Reverse Hypers 40 3x10
Leg Extension 180 2x12
Leg Curl 180 2x12

I would never have thought I would be able to increase everything this week, I thought I was bound for a plateau, especially the leg extensions. The lunges were prolly the hardest, I got through them all, but there were quite a few balance checks along the way. I bottomed out on the leg press with the catch at the bottom position so I guess my flexibility is increasing which is good.

My agility ladder stuff was pretty good this am, but my sprints sucked, i am gonna chalk it up to a long weekend because I felt progressively better throughout the day. Next week I will unload with practice for my next microcycle. I am going back to the explosive lifts with power snatch from the hang position and who knows what else. Flat bench will make a comeback as I am interested in seeing how it is doing as well as shoulder press. I am thinking DB rows for the back and maybe adding in some trap work. I will also include a squat, maybe box squats. I was reading a study that showed the squat to be superior to the lunge for sprint performance so maybe i will see something.

**Dale Mabry** · 10-11-2005, 04:24 PM

Today

Skipped plyos, my knees hurt alot this morning, prolly from thelunges, they killed me yesterday. No problem, I will just do them tomorrow on my day off.

Resistance Training-1:30pm
Incline Bench 200 4x8
Lat Pulldown 185 4x8
Close Grip Bench 155 2x12
1-arm preacher curl 35x12, 35x10
Front Raise 35 2x12

Aside from missing the last 2 reps of curls on the last set, this was a very good workout. I may even have been able to do 210 on incline.

**Mudge** · 10-11-2005, 10:21 PM

Where did all your size and strength go? I forget if you said you took some time off or what? I remember your forearms used to be big, and now your arms are about the size of your former forearms.

**Dale Mabry** · 10-12-2005, 02:20 PM

Plyometrics-1:30pm

Depth Jumps 4x5
1-legged depth drops 4x5
Vertical reach 4x5
Box Jumps 4x5

I did some other stuff too, but just form stuff with the bar for explosive lifts.

Mudge-Those are my unflexed arm measurements. My flexed forearm is about 12 3/4" and my bis are like 16 3/4". I think that is as big as they have been, but maybe I should check. I may actually be changing these measurements points up soon, the NSCA has a standard and since I haven't really been using a specific standard, theirs is as good as any.

**P-funk** · 10-12-2005, 02:25 PM

how are the depth jumps feeling? how steep is the box you are coming off of?

**Dale Mabry** · 10-12-2005, 06:13 PM

Depth jumps are feeling good, I measured and the box is only 19" so that is a good beginning, 18"" is the typical start. I can actually feel more muscle working this week than last, prolly due to better form and maybe the creatine, but there is prolly some neuromuscular progress. The jumps to box today felt better than ever, I was getting way higher than before, again prolly sue to technique.

**P-funk** · 10-12-2005, 08:57 PM

when you hit the floor on your depth jumps are you then trying to jump out from there and work on elastic strength or do you just work on sticking a secure balanced landing and thne get back up onto the box and go again?

**Dale Mabry** · 10-12-2005, 10:44 PM

They are depth jumps so when I hit the floor I rebound up asap and jump as high as possible. When you just drop and stabilize it is called a jump from box or depth drop.

**P-funk** · 10-12-2005, 10:48 PM

did you test your vertical before starting this program so you have somethign to base performance on?

**Dale Mabry** · 10-13-2005, 08:33 AM

Not right before, but a few weeks before. It actually dropped to 29" from 31" after dropping plyos the last time, but that is way higher than it was before I started the 1st round of plyos, I believe that was 26". It is somewhere in this thread, but for once I have a journal that lasted into at least the second page so I have no chance of finding it.

**Mudge** · 10-13-2005, 10:22 AM

Quote:

Originally Posted by Dale Mabry

Mudge-Those are my unflexed arm measurements. My flexed forearm is about 12 3/4" and my bis are like 16 3/4". I think that is as big as they have been, but maybe I should check. I may actually be changing these measurements points up soon, the NSCA has a standard and since I haven't really been using a specific standard, theirs is as good as any.

09-01-2004

Quote:

Originally Posted by Dale Mabry

wrist 7.5"
forearm 15"

I haven't trained all summer, just played tennis.

I was just curious. I'm clean at the moment and its tough for me too, although I dieted down on purpose the strength isn't what it used to be.

**Dale Mabry** · 10-13-2005, 10:33 AM

Quote:

Originally Posted by Mudge

09-01-2004

I was just curious. I'm clean at the moment and its tough for me too, although I dieted down on purpose the strength isn't what it used to be.

Yeah, I am actually a little bit stronger I think, but all my measurements are down from then, but I was also quite tubby at that time (Around 236 and bf was outrageous, 18%). I think I will keep hitting clean like this for a while and then hop on some prop in a few months. I would imagine that I lost some muscle during the big cut at the beginning of the year with TP and Robboe, but most of my loss has been fat.

**Mudge** · 10-13-2005, 10:36 AM

I'm trying to cut down myself, plus I'm just taking a break from chasing the big numbers (dont feel like it right now, busy with other things in life).

**Dale Mabry** · 10-13-2005, 10:45 AM

Quote:

Originally Posted by Mudge

I'm trying to cut down myself, plus I'm just taking a break from chasing the big numbers (dont feel like it right now, busy with other things in life).

Are you opening a Saturn dealership?

**Mudge** · 10-14-2005, 12:53 AM

I dont watch much TV but I assume that references a current commercial in some clever aspect. Wish I understood what you were getting at. I did apply for a job at one yeeeeeeears ago though

**Dale Mabry** · 10-14-2005, 09:15 AM

No, I believe that was Pheobe from Friends' master plan, to eventually own a Saturn dealership.

Yesterday
Speed/Agility-8:00 am
Agility Ladder-Linearl
2-ins 4
1-ins 4
3 forward/1 back 4
In/outs (Hop Scotch) 4

Sprints-75% session-8 sets

Resistance training-1:40pm
Pop Lunges 40's 4x6
Hip Sled 440 3 sets of 8
Reverse Hypers 35 3x10
Leg Extension 165 2x12
Leg Curl 165 2x12

Rolled my ankle last night on a broken sidewalk while trying to get to my train (Some fucking idiots were just standing in the middle of the concourse doing shit). Because of this, I am not doing plyos today, I will try to get them done on Sunday.

**Dale Mabry** · 10-14-2005, 01:05 PM

Resistance Training-11:30pm
Incline Bench 170 4x8
Lat Pulldown 165 4x8
Close Grip Bench 135x8, 135x16-Forgot how many I was doing on the first set.
1-arm preacher curl 30 2x12
Front Raise 30 2x12

**Dale Mabry** · 10-17-2005, 09:50 AM

This will be an unloading week. I am going to try and figure out some 1RM so I will drop volume significantly. I will also be doing 20 minutes of Anaerobic Interval training for 4 days with 30 sec work to 90 seconds rest intervals. I would like to chop that down to 10 second work to 30 second rest, but then I will be changing the treadmill every 45 seconds, unless I can figure out a way to manually program it beforehand for the whole session.

Anyway, skipped agility this morning, but may try it tonight if my ankle loosens up over the course of the day. Will do Bench 1RM test today and some light other stuff, mostly just form. Still kicking around my next microcycle. So far, Bench and squats are definitely in, thinking either power clean or snatch as well.

**Dale Mabry** · 10-17-2005, 02:52 PM

Today-

Flat Bench- 135 2x, 225x2, 275x1, 275x4, 225x12
Lat Pulldown-150 4x12
Shoulder Press-115 2x12
DB Curl-35s 2x12
1 arm tri extension-40 2x12
Pause squats-135 2x5, 225 3x5-Pause was 3 seconds at the bottom.
Reverse Hypers-30 4x12
GHR (On inclined hyper bench)-35 2x12

Everything was real good, I went nice and light with the exception of the Benches. I was happy I got 275 for 4, I was initially gonna max out, but decided against it since I am basically going to be doing sets of 4-6, so I figured 4rm was the way to go. Pause squats felt good and were very easy. My hammies took a pounding in the GHRs on the hyper bench, I am just not used to them. So, my bench press goal for the end of my next microcycle will be a 1RM of 330 which is definitely attainable. I am thinking tomorrow I will clean and get a good representation of where that is at. I am thinking I will really mix this next microcycle up, since I will be doing it 4 days a week I may have 2 high intensity days, a low intensity day, and an ultra low intensity day with a different movement getting the brunt of the intensity each week. I mayu draw this up tonight, but I needs to go home now.

**Dale Mabry** · 10-18-2005, 03:03 PM

Today-

Squat- 135x5, 225x5, 275x4, 315x4, 335x4
Pec Dec-120 2x12
Rope cable row-120 2x12
lat raise-20 2x12
1 arm cable hammer curl-50 2x12
Arm extension machine-90 2x12

Today I was supposed to work up to a 4rm in my squat. I think 335 is actually my 6rm, possibly 8rm since I could do more, but since I am in an unloading week, didn't want to push it. So here is my exercise list for next microcycle so far:

Bench Press, Squat, Step ups, cleans, power snatch, and many more. I will be doing a push/pull/leg split and will be going 4x per week. Because of this, the second session of whichever movement occurs in a week will be a light day.

**Dale Mabry** · 10-19-2005, 02:26 PM

Today-

Cleans-135x3, 185x2, 205x1, 225x1, 225 failed, 205x1
Front Squats-135 4x5

At this point I realized I was shot. My knees hurt, the fact that I couldn't get 225 up a second time and just an overall slackerdom made me realize I need a break. I will start my program Monday, but will do nothing asside from light cardio until then. Looking back, I haven't taken a full week off in at least 4-5 months.

**P-funk** · 10-19-2005, 02:33 PM

once you start missing weight that you can do easily it is better to call it. I can't wait until after next weekend so I can take a week off from training. I am totally beat too.

**Dale Mabry** · 10-19-2005, 02:39 PM

I was feeling pretty good monday too, aside from my knees being a little sore.

Well, you should buy stock in beer if I am going to take a week off, or 5 days, whatever.

10-06-2005, 08:44 PM	#451
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	oh shit. i would buy it for the taste if nothing else in that case!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-06-2005, 08:48 PM	#452
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Well, not exactly, but pretty close. It doesn't have the same mouthfeel, but definitely wicked sour like the sour patch kids. This am I did the creatine in the mouth then water, then accelerade. In the afternoon, I added the creatine to the accelerade and it was almost gatorade flavored. I like the cubed over ceapure mono any day, much easier to take, but a bit of a surprise the first time you take it.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-07-2005, 03:55 PM	#453
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Plyometrics-8 AM Depth Jumps 4x5 1-legged depth drops 4x5 Vertical reach 4x5 Box Jumps 4x5 Resistance Training-1:00pm Incline Bench 165 4x8 Lat Pulldown 165 4x8 Close Grip Bench 125 2x12 1-arm preacher curl 30 2x12 Front Raise 25 2x12 Sick today, but felt real good during the plyos and gym.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-10-2005, 02:33 PM	#454
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Speed/Agility-8:00 am Agility Ladder-Lateral Icky Shuffle 4 Lateral 2-ins 4 Boxer shuffle 4 Ali Shuffle 4 Lateral 1-ins 4 Sprints-75% session-6 sets Resistance training-1:40pm Pop Lunges 55's 4x6 Hip Sled 510 3 sets of 8 Reverse Hypers 40 3x10 Leg Extension 180 2x12 Leg Curl 180 2x12 I would never have thought I would be able to increase everything this week, I thought I was bound for a plateau, especially the leg extensions. The lunges were prolly the hardest, I got through them all, but there were quite a few balance checks along the way. I bottomed out on the leg press with the catch at the bottom position so I guess my flexibility is increasing which is good. My agility ladder stuff was pretty good this am, but my sprints sucked, i am gonna chalk it up to a long weekend because I felt progressively better throughout the day. Next week I will unload with practice for my next microcycle. I am going back to the explosive lifts with power snatch from the hang position and who knows what else. Flat bench will make a comeback as I am interested in seeing how it is doing as well as shoulder press. I am thinking DB rows for the back and maybe adding in some trap work. I will also include a squat, maybe box squats. I was reading a study that showed the squat to be superior to the lunge for sprint performance so maybe i will see something.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-11-2005, 04:24 PM	#455
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Skipped plyos, my knees hurt alot this morning, prolly from thelunges, they killed me yesterday. No problem, I will just do them tomorrow on my day off. Resistance Training-1:30pm Incline Bench 200 4x8 Lat Pulldown 185 4x8 Close Grip Bench 155 2x12 1-arm preacher curl 35x12, 35x10 Front Raise 35 2x12 Aside from missing the last 2 reps of curls on the last set, this was a very good workout. I may even have been able to do 210 on incline.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-11-2005, 10:21 PM	#456
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,074 Photos: 1	Where did all your size and strength go? I forget if you said you took some time off or what? I remember your forearms used to be big, and now your arms are about the size of your former forearms.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

10-12-2005, 02:20 PM	#457
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Plyometrics-1:30pm Depth Jumps 4x5 1-legged depth drops 4x5 Vertical reach 4x5 Box Jumps 4x5 I did some other stuff too, but just form stuff with the bar for explosive lifts. Mudge-Those are my unflexed arm measurements. My flexed forearm is about 12 3/4" and my bis are like 16 3/4". I think that is as big as they have been, but maybe I should check. I may actually be changing these measurements points up soon, the NSCA has a standard and since I haven't really been using a specific standard, theirs is as good as any.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-12-2005, 02:25 PM	#458
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	how are the depth jumps feeling? how steep is the box you are coming off of?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-12-2005, 06:13 PM	#459
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Depth jumps are feeling good, I measured and the box is only 19" so that is a good beginning, 18"" is the typical start. I can actually feel more muscle working this week than last, prolly due to better form and maybe the creatine, but there is prolly some neuromuscular progress. The jumps to box today felt better than ever, I was getting way higher than before, again prolly sue to technique.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-12-2005, 08:57 PM	#460
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	when you hit the floor on your depth jumps are you then trying to jump out from there and work on elastic strength or do you just work on sticking a secure balanced landing and thne get back up onto the box and go again?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-12-2005, 10:44 PM	#461
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	They are depth jumps so when I hit the floor I rebound up asap and jump as high as possible. When you just drop and stabilize it is called a jump from box or depth drop.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-12-2005, 10:48 PM	#462
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	did you test your vertical before starting this program so you have somethign to base performance on?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-13-2005, 08:33 AM	#463
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Not right before, but a few weeks before. It actually dropped to 29" from 31" after dropping plyos the last time, but that is way higher than it was before I started the 1st round of plyos, I believe that was 26". It is somewhere in this thread, but for once I have a journal that lasted into at least the second page so I have no chance of finding it.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-13-2005, 10:36 AM	#466
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,074 Photos: 1	I'm trying to cut down myself, plus I'm just taking a break from chasing the big numbers (dont feel like it right now, busy with other things in life).

10-14-2005, 12:53 AM	#468
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,074 Photos: 1	I dont watch much TV but I assume that references a current commercial in some clever aspect. Wish I understood what you were getting at. I did apply for a job at one yeeeeeeears ago though

10-14-2005, 09:15 AM	#469
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	No, I believe that was Pheobe from Friends' master plan, to eventually own a Saturn dealership. Yesterday Speed/Agility-8:00 am Agility Ladder-Linearl 2-ins 4 1-ins 4 3 forward/1 back 4 In/outs (Hop Scotch) 4 Sprints-75% session-8 sets Resistance training-1:40pm Pop Lunges 40's 4x6 Hip Sled 440 3 sets of 8 Reverse Hypers 35 3x10 Leg Extension 165 2x12 Leg Curl 165 2x12 Rolled my ankle last night on a broken sidewalk while trying to get to my train (Some fucking idiots were just standing in the middle of the concourse doing shit). Because of this, I am not doing plyos today, I will try to get them done on Sunday.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-14-2005, 01:05 PM	#470
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Resistance Training-11:30pm Incline Bench 170 4x8 Lat Pulldown 165 4x8 Close Grip Bench 135x8, 135x16-Forgot how many I was doing on the first set. 1-arm preacher curl 30 2x12 Front Raise 30 2x12
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-17-2005, 09:50 AM	#471
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	This will be an unloading week. I am going to try and figure out some 1RM so I will drop volume significantly. I will also be doing 20 minutes of Anaerobic Interval training for 4 days with 30 sec work to 90 seconds rest intervals. I would like to chop that down to 10 second work to 30 second rest, but then I will be changing the treadmill every 45 seconds, unless I can figure out a way to manually program it beforehand for the whole session. Anyway, skipped agility this morning, but may try it tonight if my ankle loosens up over the course of the day. Will do Bench 1RM test today and some light other stuff, mostly just form. Still kicking around my next microcycle. So far, Bench and squats are definitely in, thinking either power clean or snatch as well.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-17-2005, 02:52 PM	#472
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Flat Bench- 135 2x, 225x2, 275x1, 275x4, 225x12 Lat Pulldown-150 4x12 Shoulder Press-115 2x12 DB Curl-35s 2x12 1 arm tri extension-40 2x12 Pause squats-135 2x5, 225 3x5-Pause was 3 seconds at the bottom. Reverse Hypers-30 4x12 GHR (On inclined hyper bench)-35 2x12 Everything was real good, I went nice and light with the exception of the Benches. I was happy I got 275 for 4, I was initially gonna max out, but decided against it since I am basically going to be doing sets of 4-6, so I figured 4rm was the way to go. Pause squats felt good and were very easy. My hammies took a pounding in the GHRs on the hyper bench, I am just not used to them. So, my bench press goal for the end of my next microcycle will be a 1RM of 330 which is definitely attainable. I am thinking tomorrow I will clean and get a good representation of where that is at. I am thinking I will really mix this next microcycle up, since I will be doing it 4 days a week I may have 2 high intensity days, a low intensity day, and an ultra low intensity day with a different movement getting the brunt of the intensity each week. I mayu draw this up tonight, but I needs to go home now.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-18-2005, 03:03 PM	#473
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Squat- 135x5, 225x5, 275x4, 315x4, 335x4 Pec Dec-120 2x12 Rope cable row-120 2x12 lat raise-20 2x12 1 arm cable hammer curl-50 2x12 Arm extension machine-90 2x12 Today I was supposed to work up to a 4rm in my squat. I think 335 is actually my 6rm, possibly 8rm since I could do more, but since I am in an unloading week, didn't want to push it. So here is my exercise list for next microcycle so far: Bench Press, Squat, Step ups, cleans, power snatch, and many more. I will be doing a push/pull/leg split and will be going 4x per week. Because of this, the second session of whichever movement occurs in a week will be a light day.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-19-2005, 02:26 PM	#474
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Cleans-135x3, 185x2, 205x1, 225x1, 225 failed, 205x1 Front Squats-135 4x5 At this point I realized I was shot. My knees hurt, the fact that I couldn't get 225 up a second time and just an overall slackerdom made me realize I need a break. I will start my program Monday, but will do nothing asside from light cardio until then. Looking back, I haven't taken a full week off in at least 4-5 months.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-19-2005, 02:33 PM	#475
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	once you start missing weight that you can do easily it is better to call it. I can't wait until after next weekend so I can take a week off from training. I am totally beat too.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-19-2005, 02:39 PM	#476
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I was feeling pretty good monday too, aside from my knees being a little sore. Well, you should buy stock in beer if I am going to take a week off, or 5 days, whatever.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...