Friday 10/24/08 – training

Saturday 10/25/08
end of week 3 of dieting weigh-in: 196 (total loss of 9 lbs in 3 weeks, time to carb up!)

Friday 10/24/08
Training

Alright, finished the 3 week cycle of 5/3/1 for the squat, bench and dead. Now we’re switching gears to a more kb dominant cycle for my upcoming kb meet I am hosting at my gym on 12/13/08. In case you want details or want to compete click here:
http://www.atlantaironsports.com/events.html

PLEASE try to preregister before 12/1/08, or at the very least get me a written or verbal committment. Thanks!

Now for the training:
430am-450am
bike – 20:00

545pm-700pm
joint mobility and hanging from pullup bar
1. long cycle
w/24kg
1 – 4
2 – 4
3 – 4
4 – 6
total = 18/4:00 (432kg)

w/16kg
1 – 5
2 – 5
3 – 5
4 – 5
5 – 7
total = 27/5:00 (432kg)

total volume long cycle = 864kg

2. 1-arm long cycle
w/32kg
1 – 6
2 – 6
3 – 6
4 – 6
5 – 6
total = 30/5:00 (960kg)

3. ghr sit ups – 3×10

4. concept 2 rower – 11:00 (10:00 hard, 1:00 cool down)

That’s all folks.