Thread: I am woman hear me roa... Er... What?

Happy New year, CP. Have you set any training goals for this year?

P-funk
No problem sir; I hope it does you some good.

Triple Threat
Right back atcha mang.

BulkMeUp
To you too. I never set number goals. My goal is to get stronger as always. I know, most people say you have to set concrete goals, but that never seems to do much of anything for me.


Well, I didn't do any form of exercising this weekend, and my diet was garbage. Actually, NY eve I was good until I went out. However, today I ate like complete shit. Anyway, I will begin eating like a good little nutrition boy once again tomorrow. I'm thinking I'm going to unload this week instead of next. I looked back and it's been so long, plus I'm kind of feeling I need to.

My plan this come week is to lift on Monday and Friday using weights between 50-60% of my 1RM for very low volume and eons from muscular failure. I will continue with full body routines on these days. I will do some circuit callisthenics type stuff on Wednesday, and some active recovery level, low intensity, cardiovascular activity on Tuesday and Thursday. Saturday and Sunday I will probably just do some stretching.

The following week I will return to Westside and test out some 1RMs. I expect they'll be about where they were pre-injury a few months ago. I'm hoping I'm actually a tad higher on the squat and deadlift, but I'm not getting my hopes up. Bench press may be a bit lower, but I think I should be able to at least hit 250, although I would like to match my previous best of 265 if at all possible. I will be lifting on Monday, Wednesday, Friday, and Sunday when the time comes.

I noticed no wo's since Friday, old age catching up with ya ?

Unloading ? Aka going lighter for awhile ?

Originally Posted by gwcaton

I noticed no wo's since Friday, old age catching up with ya ?

Unloading ? Aka going lighter for awhile ?

Haha, yeah, I'm making use of my very first cane right now.

Yeah, I'm cutting the volume (Less total repetitions), frequency (From 3 to 2 sessions this week), and intensity (Only use ~50-55% of my 1RM) of my lifting sessions for a week. I prefer active recovery as opposed to totally abstaining from exercise.

Originally Posted by CowPimp

Haha, yeah, I'm making use of my very first cane right now.

Yeah, I'm cutting the volume (Less total repetitions), frequency (From 3 to 2 sessions this week), and intensity (Only use ~50-55% of my 1RM) of my lifting sessions for a week. I prefer active recovery as opposed to totally abstaining from exercise.

Hmmmmmmmm very interesting

Warmup Dynamic Flexibility

Deadlifts
225 x 8, 8

Bench Press
135 x 8, 8

Bent Rows
135 x 8, 8

Decline Situps
BW x 20, 20

Cooldown Static Stretching


Like I said: low volume, below 60% of my 1RM, and nowhere near failure. Next time I'll probably just do more basics: squats, overhead pressing, chinups, leg raises (I know, what else is new). Tomorrow will be light cardio. I'm going to be ready to attack come next Monday.

If you don't mind me asking, what is the point of "unloading" and what does it do for you? Why not just take a week off, other than wanting to be in the gym?

Originally Posted by CowPimp

Warmup Dynamic Flexibility

Deadlifts
225 x 8, 8

Bench Press
135 x 8, 8

Bent Rows
135 x 8, 8

Decline Situps
BW x 20, 20

Cooldown Static Stretching


Like I said: low volume, below 60% of my 1RM, and nowhere near failure. Next time I'll probably just do more basics: squats, overhead pressing, chinups, leg raises (I know, what else is new). Tomorrow will be light cardio. I'm going to be ready to attack come next Monday.

What are you attacking ?

Seanp156
Taking a week off is just another form of deloading/unloading. Like I said, I just prefer active recovery. I've taken weeks off before, but I get all damned antsy and I already practically exhibit symptoms of Turret's Syndrome.

You can reap the same benefits by using a level of intensity that is shown to cause virtually no microtrauma to skeletal muscle at a level of volume, effort, and frequency significantly lower than what your body is accustomed to.

gwcaton
Republicans.


Warmup Walking

Stairmill
Level 6 x 25mins

Cooldown Static Stretching


Just did some, what I thought was low intensity, cardio today. I ended up checking my heartrate about half way through by feeling for it on the radial artery. I was averaging about 150bpm, which is 75% of my max HR. I guess that's not really all that low intensity, but I definitely could've pushed myself even harder for that same time period. Whatever, after tomorrow's session of circuit cardio I will probably just do some incline power walking on Thursday.

gwcaton
Republicans.

Why you attacking me ?

Originally Posted by CowPimp

Seanp156
Taking a week off is just another form of deloading/unloading. Like I said, I just prefer active recovery. I've taken weeks off before, but I get all damned antsy and I already practically exhibit symptoms of Turret's Syndrome.

You can reap the same benefits by using a level of intensity that is shown to cause virtually no microtrauma to skeletal muscle at a level of volume, effort, and frequency significantly lower than what your body is accustomed to.

Hey I definately feel ya there... I hate taking a week off... maybe I'll give active recovery a try next time I need a break.

Originally Posted by gwcaton

Why you attacking me ?

Because you voted for Bush, haha.

Seanp156
There was actually an article on EliteFTS about deloading using the Westside template. I'll see if I can find it if you're interested.

cp,

i didnt wear straps last night while doing my barbell rows, and this morning my forearms are more sore than they have been, ever. i dont know why im telling you this, but i think the "no straps" team just caught up to the "straps team."

on my HIT routine that will be outlined sometime tonight or tommorow i will only be using straps for shrugs and deadlifts whereas now i am using them for those two excercises along with pull-ups occassionally, bb rows always, etc.

i dont think i wished you one, so here goes. happy new year, my friend.

Originally Posted by CowPimp

Warmup Dynamic Flexibility

Deadlifts
225 x 8, 8

Bench Press
135 x 8, 8

Bent Rows
135 x 8, 8

Decline Situps
BW x 20, 20

Cooldown Static Stretching


Like I said: low volume, below 60% of my 1RM, and nowhere near failure. Next time I'll probably just do more basics: squats, overhead pressing, chinups, leg raises (I know, what else is new). Tomorrow will be light cardio. I'm going to be ready to attack come next Monday.

Low volume, I like low volume!!! Whats up BRother Pimp???

soxmuscle
I'm glad to seemed to enjoy your experience without straps. Rowing definitely puts some serious stress on the gripping muscles. I look forward to checking your HIT routine. I hope you have good luck with HIT again.

Happy NY to you too sir.

Archangel
This is actually a deloading period for me. The volume is lower than normal and everything is very easy for me. Next week I come back in full force with a powerlifting routine. Thanks for coming by sir. How's life?

Originally Posted by Seanp156

Hey I definately feel ya there... I hate taking a week off... maybe I'll give active recovery a try next time I need a break.

You also deload for injury prevention. Taking a full week off without movement can cause a nice little shock when you come back. I'm actually thinking about doing more rehab stuff during my unloading weeks, but more along the lines of proprioceptive stuff (curls on 1 leg, 1-arm bench presses, light snatch squats, etc)

Nice journal, CowPlop. I will be visiting more.

Originally Posted by Dale Mabry

You also deload for injury prevention. Taking a full week off without movement can cause a nice little shock when you come back. I'm actually thinking about doing more rehab stuff during my unloading weeks, but more along the lines of proprioceptive stuff (curls on 1 leg, 1-arm bench presses, light snatch squats, etc)

Nice journal, CowPlop. I will be visiting more.

Good points there. I should probably throw in some rotator stuff since my shoulder still hurts me a bit on occasion now that you mention it. Thanks by the way. Does that mean you'll also be visiting your own journal more? Haha, I had to...


Dynamic Flexibility

Rest 60secs

Complex
Jump Rope x 30secs
Renegade Rows with Twist x 30secs
Jump Rope x 30secs
Renegade Rows with Twist x 30secs

Rest 60secs

Complex
Level 2 Box Jumps x 30secs
Hindu Pushups x 30secs
Level 2 Lateral Box Jumps x 30secs
Hindu Pushups x 30secs

Rest 60secs

Complex
Body Squats x 25
Pushups x 20
Hyperextensions x 25
Body Rows x 10
Decline Situps x 20
Rock Climbers x 30secs

Rest 60secs

Complex
Hindu Squats x 25
Dips x 10
Reverse Hypers x 25
Pullups x 5
Leg Raises x 10
Jumping Jacks x 30secs

Rest 60secs

Stairmill
Level 10 x 120secs

Cooldown Static Stretching


There you have it. Cardio of death at its finest.

Originally Posted by CowPimp

Good points there. I should probably throw in some rotator stuff since my shoulder still hurts me a bit on occasion now that you mention it. Thanks by the way. Does that mean you'll also be visiting your own journal more? Haha, I had to...

I am actually going to do the same thing, my right RC seems to be slightly weaker than the left and I can feel it on shoulder press. I am thinking it was tendinitis though, I started taking a joint complex for my knees and ever since my knees and RC have felt much better. plus the time off of course.

Yeah, during my holiday layoff I let my journal get down to page 3 or some shit, now that I am lifting I will post in it more.

Originally Posted by CowPimp

Cardio of death at its finest.

Masochist!!!

I understand, life's great my Friend, thanks for asking!!! I read in another journal you where interested in HIT books, I HIGHLY suggest Heavy Duty 1, excellent read, he explains why he does what he does, breaks it down so even I can understand LOL!!!

Cardio of death !!!

You must be super human then cos you aint dead

Big pimp que pasa bro!!

Hows it going? Still on deloading?

Hows the shoulder gettin any better or still hovering at like 95%?

Dale Mabry
Which joint complex might I ask? I should probably take one too.

BritChick
That's my middle name.

Archangel
Thanks, I'll add it to my list of books to read on the subject of physiology.

gwcaton
Hah, thanks.

DeadBolt
Yup, deloading indeed. I lift really light tomorrow, take off for the weekend, and come back ready to rumble Monday morning.

My shoulder still hurts me a little on occasion. However, if I keep my form good on the big movements it doesn't really bother me. Overhead pressing feels great. Flat, incline, and decline are pretty much fine if I keep my elbows tucked and upper back tight. When I do Westside, I'm going to get back to strengthening my rotator cuff a little more.

Treadmill
25mins x 3.0mph @ 15% Incline

Cooldown Static Stretching


Just some "uphill" powerwalking today. It actually got my heartrate up to the 150s. I was surprised at how tough powerwalking is on an incline like that. Much better than jogging; easier on the joints. Of course, I still like to jog outside when it's nicer.

Warmup Dynamic Flexibility

Squats
157 x 8, 8

Overhead Press
87 x 8, 8

Chinups
BW x 7, 7

Leg Raises
BW x 10, 10

Cooldown Static Stretching


Deloading n' stuff. Boring. Weekend is open, will probably just do some stretching. Good shit returns Monday.

....Let's see the "good shit" on Monday

Originally Posted by yellowmoomba

....Let's see the "good shit" on Monday

Hey it's all good in CP's journal