Feeling a Deloading Week next week

Going pretty strong these past 5 weeks. I feel a deload week next week. I've been pushing it all 5 weeks since my one week off after the 4th Turbulence Training Contest that just ended and that was for 12 weeks of straight workouts. Just like changing programs routinely, it's always advisable to take a week of light weights and exercise. So deloading it is for next week but with Cosgrove complexes 4x/week (this is a strong maybe - because this may not be a good idea either on a deload phase) with just the bar - basically training at a reduced intensity and volume. Still up in the air about it but I know the reps go up in week 3 - but I like the 5 rep range for next week here. Again..I may just skip it all together.


Any well-constructed fitness program should have easier days and then harder days. Dos Remedios encourages this too and I look up to similar guys like him for well designed programs.

Again, like I've mentioned in a previous post - I've just understood more on what periodization means and is one of the basic principles in weightlifting/training. I think this is definitely something that most people have come to learn throughout their years of weightlifting.

This will be 2 1/2 years strong for me so it's safe to say this is a lifestyle now.

Sooooo, I will definitely give the nervous system a break here and allow the body to re-adapt itself at the same time. And fortunately, I learned this over time as well as to how advantageous this is.

Looking back at my 5 weeks...these were some tough ass workouts. I mean really tough. And I'm feeling it right now...

Thursday Morning Workout
545 am
Work Gym

warm up consisted of leg/shoulder swings, push ups and jumping jacks

I. Workout (modified here)
a) BB OH Snatches 55/65/85/85x4x5

b1) BB split Squats 85x4x10
b2) Chin ups 7/7/7 (only three sets of 7) - added this here. I know it's a pull but that's ok. I could use a good stretch here.

c) DB Flat press 55x4x10

d) Complex B (Edit. Forgot to put this in here. Did Cosgrove workout as well. ~ Andy
5 cycles
45 lb bar
75 sec rest
- RDL's
- Squat to Press
- Reverse Lunges

extra stuff....

e) DB external rotations.

f) Hanging Leg Raises 4x10

II. Stretching

That was it...

Andy

Pretty Sore today..

Got up late this morning...the deadlifts did it in for me, so I skipped any workouts today and took this as an off day. Much needed.

So not much to report on this side but some Happy Hour downtown tomorrow with some coworkers which should be fun!

Haven't had a drink in sometime.

Ciao,
Andy

Deadlifts and a Pull Routine

time: 10 am
Commercial gym

Dropped the kids off to school and headed straight to my commercial gym for the following Dos Remedios' pull routine (with some leg/arm swings and chin ups for warm ups)...

I. Workout
a) Deadlifts for strength
warm up set - 95x2x6
Actual Sets: 135x1x10, 155x1x10, 185x1x6, 225x1x1

b) Hang Cleans 95x4x10/9/8/6

c) One Leg Back extensions on roman chair 4x10/leg

d) Seated Cable rows (v grip) 110x1x10, 130x1x10, 150x1x10, 190x1x3, 110x1x7 (drop set)

f) Weighted Assisted side to side pull ups 4x10/7/7/6 (dropping the weight assist used in the assist per set. Should have started with lighter weight than starting off with heavier weighted assist here. I can feel my lats burning)

Core training
a1) Med Ball twist 1,2 then crunch on a decline (legs higher than head) 3x10/6/6 per side, crunch
a2)Planks arms on stab ball 30 sec hold x 3

b1) Standing torso twist with 12 lb med ball 2x10/side
b2) Stab Ball rollouts 2x10

c) Hanging Alternating Knee Raises 2x8/leg

II. Steam and stretching

Notes: Felt really good. Skipped Cosgroves complex B today. Didn't think it would be a good idea to do it after today's routine. Good thing is, I got a good taste of deadlifting along with some core training. Intend to do it tomorrow morning. Lots of work done today and was glad to do some deadlifts to start off the actual workout. Core training was nice too. Haven't been hitting the treadmill for sometime - it's really good to stay away from it for now. I get alot of "cardio" just doing complexes, walking to work and playing volleyball. Hope to hit it for a change sometime soon once again.

In the steam room, was doing some meditation and stretching in there. Didn't realize I was bleeding from the nose when I came out. It was pretty stuffy in there with some hot steam. Was in there for a good 10 minutes.

a.

Monday Morning DosGrove Workout

Great rest day yesterday. Happy New Workweek to all...My Monday Morning workout...I'll call it the Monday DosGrove Workout.

Time: 6am
Work Gym

I. BW circuit x2
- Jump rope - 40 reps
- Push Ups - 12
- Reverse Lunges - 6/side (alternating)
- Neutral Grip Pull Ups - 6 reps

II. Dos Workout (Push Routine)
a.) DB snatch 25x1x5, 45x1x5, 50x1x5 55x2x5 per arm (the first set was almost like a warm up set)

b1) BB Split Squat 95x4x10/leg
b2) DB Flat Presses *45x1x8 (warm up); 55x2x10, 65x2x10

c) Stab Ball Jacknife to push up 4x10/8/8/6

d1) DB corkscrews 20x4x10/side
d2) Planks with arms on stab ball 4x30 sec hold

III. Cosgrove Complex A
- 45 lb bar
- 5x5 with 75 sec rest (rest periods go down each week)
- again, 5 rounds
Exercises in order:
- BB rows
- Hang Cleans
- Front Squat to Press
- Jump Squats
- Goodmornings

IV. Stretching

Fast, efficient - effective. This would be about my 5th week of Dos' routines... Combining Dos Remedios athletic strength training and a little bit Cosgrove's metabolic approach philosophies is pretty interesting. Finding DB snatches easier on the wrists than KB snatches with the weights used here. Best to use the higher weighted KB's for swings, high pulls, gobbler squats and rows in my opinion.

a.

Konked Out Last Night

Completely konked out last night. I had never slept that straight in some time. Got to bed at just past 8pm...and got some straight zzzzz's til 5:30 am this morning. The minute I took my scrub shirt off, had no clue I dozed off on our bed with my scrub pants on and my Hanes tang top still on me while my whole family was pretty much still wide awake I guess. Note: my work scrubs are the most comfortable of work clothes I think. Almost like walking in pajamas. (BTW, I had to take a whole revamping of my uni's and civies because they are all oversized. Total wardrobe makeover these past few weeks. I may donate some of my unused clothing to charity.) Had my wife not set my alarm clock ahead of time - I would have been in Lala Land til 12 noon. I had no idea I had slept that long. But when I got up - I felt wide awake and rev'd. Great feeling.

No workouts today...taking a day off and then it's back to Week 2 of my Push Pull routine with some Cosgrove complexes. That whole week last week really reminded me of a similar workout I used to do - very physically demanding but definitely an ass kicker.

Have a great Sunday...go Lakerss!

Andy

"Thanks" Alwyn...

Got up early this morning...less sore, more motivated. Cosgrove complexes...now this literally has to be the hardest complex I've ever done. The hardest. Anyway, here's my workout this early Saturday morning...

Time: 5 am
Garage workout

I. Warm Up
- Legs swings, jump rope, shoulder rotations
Warm Up Circuit x 2
- running high knees
- push ups
- forward lunges
- one leg rdl's

II. Workout
a) KB power cleans (54 lbs) 4x5/arm - love the unilateral explosive movement on this one. Also noticed core being worked here as well.

b1) BB RDL's 155x4x10
b2) DB external/internal rotations (almost like a active rest for me before doing the next set of RDL's. No time wasted here baby)

c1) DB Row and twist 45x4x10
c2) Plyometric Jumps - Lateral Hops over Bar 10/side

d1) Assisted Chins 4x10

III. HIIT (Cosgrove Complex D)
45 lb bar
6 exercises, 5 reps each
90 sec rest between rounds
4 rounds (this is (*)&in TOUGH)

a) Squat Jumps with Bar
b) Squats
c) Squats with 10 sec hold (yep, you read right)
d) Military Press
e) Push Press
f) Squat to Overhed Press (damn!)

- This is very challenging complex in itself but it felt soooo darn good. What a great workout, Alwyn. Thanks for a great ass whuppin today. =)

IV. Big time foam rolls...and some static stretching to end it. Phew.

Have a great weekend.

Train Safe,
Andy

Metabolic Baby...

So I wake up this morning - sore all over. My hips, thighs, my shoulders...even my lower back. Just really stiff. Don't know if this was from volleyball the other day or from sitting on my butt on uncomfortable seats during jury duty. Didn't do much stretching at jury duty...just sitting on my butt reading all day twiddling my thumbs and sipping on some coffee.

Anyway, so I was sore as hell getting up so I did some yoga this morning for a good 15 minutes and really felt alot better afterwards.

This afternoon, didn't feel strong enough to get a good quality strength workout in so I went metabolic today. Still did Cosgrove's Workout C of the Barbell complex routine, the 200 rep Tarheel Med ball workout and some Heavy Bag/BW squat Tabatas. Topped it off with more stretching afterwards.

Nothing heavy...but not easy either.

Here's the workout:
Time: 3 pm
Garage Workout

I. Complex C
- 75 lb BB
- 4 rounds
- 5 exercises
- 5 reps/exercise
- 90 sec rest between each complex

Deadlift
High Pull
Squat Clean
Military Press
Jump Lunges (no barbell used here)

II. Med Ball 200 rep Tarheel Workout
Big Circles
Standing Russian Torso Twists
Med Ball Wood Chops
Squat and Press
Med Ball Crunches
45 degree torso twists (legs up)
Suitcase Crunches
Rocky solos
Toe Touches
Diagonal crunches

III. Tabatas
20/10 - 8 cycles

20 sec prisoner squats
10 sec heavy bag punches

IV. More stretching