Ok, Ive been lazy keeping up with this thing. Let me see, Monday I did overhead press. I suck so bad at OH Press that I am now instituting some other protocols to invigorate some growth in these old muscles. I did my press Monday morning since the boy had a game that evening and I knew I would miss due to that. I warmed up with the bar for 10, did a set of 5 at 85, then again at 95 and 115 respectively. My first work set was 120 for 3, 130 for 3 and I finished out with a set of 8 at 145. Here is where it gets fun. I thn took about a 30 second break and did another set of 4, then another 4 after another short break using the rest/pause technique. I then took about a minute or so break and did drop sets stripping of the plates as I worked down the barbell. If this doesn't work, I dodn't know what will LOL.
As you know, I am starting to invigorate my conditioning program because I was very lopsided on the strength side of things. This is mainly in regards to getting some body comp stuff taken care of. I had to make it up on Tuesday.
The lift of the day is deadlift. I warmed up with 5x 155, 5x 195 and then 3x 235. Again, I try to do all my sets except for the last one using a double overhand minus the hook grip. I really like to push my grip strength as it goes. My first work set was 275x3, and thin I did 315x3. My last set was 355, I wasn't feeling it so I just picked a number for top set reps. I picked 8 and hit it. It was harder than I thought, but I know to expect this since last week I conditioned pretty hard 5 times. For my "appropriate conditioning" I did 5 rounds for total working time of 5 deadlifts at 275, 10 burpees, and 50 jump rope singles. I took 1 minute rest between rounds. My times looked like this: 1:04, 1:24 (effed up the jump ropes LOL), 1:08, 1:14, and 1:10.
I have a question for you; how do you approach conditioning? In your mind what is appropriate conditioning if you are not training for multi element fitness (crossfit) type event?
Well I guess that would depend on your goal. You told me once you have to have a goal in mind to direct your training. What is your conditioning goal? Do you want a fast 100, do you want a mile? do you want to walk 75 miles with a ruck? I see all of those as different types of conditioning goals with different approaches?
ReplyDeletethat is what I was wondering? So, in order to be "appropriate" it should be formulated with a result/goal in mind. What if your goal is not performance based? Like I mentioned above, body comp specific? How would you do it then?
ReplyDeletebueller....
ReplyDeleteWhat are your body comp goals? If your just worried about leaning out I would continue to train while monitoring your heart rate. If your goal is size I would do low level cardio for an extended period of time.
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