What a mammoth week, I'm knackered. Here's what went on at the athlete factory.
Week 1 - a moderate intensity (weight used), moderate volume (sets x reps per exercise) week where we learn the exercises that we'll use for the month. We also work up to a 5 rep max for our max effort lifts.
Week 2 - the intensity increases for each exercise while volume stays the same while working up to a 3 rep max for our max effort lifts.
Week 3 - volume increases for each exercise while again working up to a 3 rep max with the aim to beat the total from week 2.
Week 4 - uses a delaod week with lower intensity and lower volume for almost everything while we recover from the fatigue built up in weeks 1 to 3.
Basically week 3 is the "peak" week of every month and we just finished the 3rd and final day of that week tonight.
Tuesday's Highlights:
- I managed a personal best of 68cms on the single leg box jump
- Nick beating last week's chin up 3 rep max of +17.5kgs with a +20kg effort
- I managed a + 35kgs chin up 3 rep max recorded sideways
- We also did some step ups and hip thrusts:
Thursday Highlights:
- Nick and Lachy both reaching 52.5kgs for a 3 rep max on the bench press
- Bluey reaching 60kgs on a 3 rep max on the bench press
- I managed 92.5kgs for a bench press 3 rep max
Friday Highlights:
- Lachy busting out a 95kg 3 rep max on the trap bar deadlift
- Nick making out a 100kg 3 rep max on the trap bar deadlift
- I managed 135kgs for my 3 rep max for the trap bar deadlift
- Lachy posting a pb for the standing long jump with a 256cm effort
- Nick and Lachy also posted pb's for the 10m sprints with times of 1.75secs and 1.85secs respectively
- We also managed to pile 190kgs on the prowler for a monster heavy ass sled drag:
A great week 3 with plenty of quality baseline numbers set that we look to improve upon a great deal by the start of the 2012 season.
Remember we also have an online version of the Aussie Rules Training Off Season Program so email me at lange_troy@hotmail.com to get your hands on that and join us!!
hey m8 program looks like its going swell ... personally are u trying to drop body fat and get as lean as possible for the upcoming season? or are you bulking atm?
ReplyDeleteHey Mate, i never bulk on purpose...if a program I'm doing provides some extra muscle then great but if not then no big deal...i'm at 81kgs now and i'd like to get down to mid 70's before the season starts so a kg/month should be easily doable without changing my diet habits a great deal...what about yourself?
ReplyDeleteok sounds good mate, yea atm im trying to drop the bodyfat to a respectable level, maybe 10% ... was a bit too high last season, and then work on a slow/lean bulk ... good luck with your goals btw!
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