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Post by Deleted on Nov 15, 2010 6:37:31 GMT -5
I'll be starting the 13 Week Beginner Program tomorrow.
Based off 210/150/230 @ 85 unequipped.
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Post by Deleted on Nov 17, 2010 3:08:36 GMT -5
Monday 15th November - Conditioning Week
Paused Bench -
75 x 5
90 x 4, 4
105 x 3, 3, 3
Squat -
105 x 5
125 x 4, 4
147.5 x 3, 3, 3
Banded Fly - 3 x 10
GMs - 60 x 5, 5, 5
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Post by Deleted on Nov 17, 2010 13:54:19 GMT -5
Wednesday 17th November
Sumo Deadlift -
115 x 5
140 x 4, 4
160 x 3, 3, 3
Inclines 3 x 4
Dips 3 x 8
BW Lunges 3 x 5
Nothing too harsh so far, a bit of active rest should do me good.
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Post by joeldibattista on Nov 17, 2010 19:45:31 GMT -5
Good luck sir. Have you run this program before?
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Post by Deleted on Nov 19, 2010 15:50:32 GMT -5
Thanks Joel.
No, i've never run this particular cycle before. Let's see what the next 12 weeks bring eh!
Feel free to check in.
Friday 19th November
Paused Benches -
75 x 5
90 x 4, 4
105 x 3, 3, 3
Squats -
105 x 5
125 x 4, 4
145 x 3, 3, 3
Stretching.
All good, that's the end of the conditioning week. I feel pretty good for it.
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Post by Deleted on Nov 21, 2010 13:47:54 GMT -5
Sunday 21st November
Paused Bench -
85 x 4
90 x 3
105 x 3
112.5 x 3, 3, 3, 3
Squats -
105 x 5
125 x 5
145 x 5, 5, 5
Paused Bench -
85 x 4
100 x 4, 4
105 x 3, 3, 3, 3
Stretching.
Good. It's tiring, but i'm certainly never in danger of missing a weight. I'm just not used to the workload, so i've cut a set here and there like the 'reduced volume' routine.
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Post by Deleted on Nov 23, 2010 13:44:42 GMT -5
Tuesday 23rd November
Paused Bench -
85 x 5
100 x 5
105 x 4, 4, 4, 4
Sumo Deadlifts -
115 x 3
140 x 5, 5
160 x 3, 3
172.5 x 3, 3, 3
Partials (below knee) -
115 x 3
140 x 4, 4
160 x 3, 3
185 x 3, 3, 3
Pretty easy session.
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Post by joeldibattista on Nov 24, 2010 16:43:59 GMT -5
The top set of your partial deadlifts should be a higher weight than the full pulls (75% vs 80%).
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Post by Deleted on Nov 25, 2010 5:25:39 GMT -5
Edited: 185 to 172.5.
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Post by Deleted on Nov 25, 2010 14:09:28 GMT -5
Thursday 25th November
Paused Bench -
75 x 5
90 x 4
105 x 4
112.5 x 3
120 x 2, 2
127.5 x 1, 1
120 x 2, 2
97.5 x 5
82.5 x 5
Squats -
105 x 5
125 x 3, 3
145 x 3...
Stopped there on the squats, pulled something to the right side of my right knee. Another injury.
Is it time for this old dog to put away his lifting shoes...
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