Post by rwess on Apr 24, 2012 11:25:09 GMT -5
4-23-2012 Max Effort sq / dl (de-load wk)
This is week 8 of our preparation phase before entering a peaking phase.
This de-load day was scheduled and arranged to follow Fridays Dynamic Box Squat day which was a work up day, so basically it turned into a max effort box squat day. With that, a de-load day two days later was definitely in order, which is why we planned things out this way in advance.
Here was our de-load training session:
Warm-ups and donkey calf raises: 100 reps with sets of 10
Sled pulls: 45 lbs. backward for 3 trips of 30 yards
alternating with:
Sled pulls: 70 lbs. forward for 3 trips of 30 yards
Stone work: 115 lbs. stone... picked up to shoulder height using strong man technique. Rotated sides to get 5 lifts per side
Tire Flip: 400 lbs. tire 15 flips alternating flips between myself and Chip
Log Pull throughs: 2 sets of 10
Stiff leg deads: 185 x 5, 225 x 5, 250 x 5
***Used a conservative approach with the lifts and just played around a little with each to get a feel of where things are at this point. Everything seemed easier than expected, so we are feeling really good about how things are progressing.
This is week 8 of our preparation phase before entering a peaking phase.
This de-load day was scheduled and arranged to follow Fridays Dynamic Box Squat day which was a work up day, so basically it turned into a max effort box squat day. With that, a de-load day two days later was definitely in order, which is why we planned things out this way in advance.
Here was our de-load training session:
Warm-ups and donkey calf raises: 100 reps with sets of 10
Sled pulls: 45 lbs. backward for 3 trips of 30 yards
alternating with:
Sled pulls: 70 lbs. forward for 3 trips of 30 yards
Stone work: 115 lbs. stone... picked up to shoulder height using strong man technique. Rotated sides to get 5 lifts per side
Tire Flip: 400 lbs. tire 15 flips alternating flips between myself and Chip
Log Pull throughs: 2 sets of 10
Stiff leg deads: 185 x 5, 225 x 5, 250 x 5
***Used a conservative approach with the lifts and just played around a little with each to get a feel of where things are at this point. Everything seemed easier than expected, so we are feeling really good about how things are progressing.