Last few training sessions (I’ve been kind of busy lately and haven’t been able to post much)…
Friday 1/23/09
1. long cycle: 24kg x 0:30-4, 1:30-9; 16kg x 1:00-10, 2:00-10
2. ghr: 3×6
3. seated row: 3×15,12,10
4. med ball abs: 3 exercises x 2 sets
Sunday 1/25/09
1. long cycle: 24kg x 1:00-6, 2:00-12; 16kg x 1:00-10, 2:00-10, 2:30-5
2. bench press: 95+mini bands x3/4
3. lat pulldown: 3×10
4. french press: 3×10
Monday 1/26/09
1. long cycle: 24kg x 1:00-5, 2:00-5, 3:00-5; 16kg x 1:00-9, 2:00-9, 3:00-9, 3:30-5
2. box squat w/chains: 225×2/8
3. speed deadlift w/chains: 275×1/6
4. pulldown abs: 3×15-20
Wednesday 1/28/09
1. long cycle: 24kg x 1:00-5, 2:00-5, 3:00-5, 4:00-5, 5:00-5 (25 x 5:00 = PR)
2. close grip bench press: 95×5, 115×5, 135×5, 155×5
3. pulldown: 3×10
That’s all. This Rostov long cycle plan is working pretty well, I’ve hit all the trageted workouts and numbers and that 5:00 PR was a 5 rep PR (my meet PR is 20 in 5:00 from the AKC Classic in Vegas) so I’m pretty happy with the training thus far. Hoping to go around 45 in 10:00 at the Arnold… We’ll see…
