Chronicles of Becoming a Man
- Thread starter JamesPTA
- Start date
JamesPTA
Level 7 Valued Member
9/14/2020 Plan 701a
W4D1 Medium
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20kg
5 sets
1.5 minute rests
NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
This is a maintenance week so volume is down. However, rest periods are down to 1.5 minutes. Easily recovered for the next set.
W4D1 Medium
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20kg
5 sets
1.5 minute rests
NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
This is a maintenance week so volume is down. However, rest periods are down to 1.5 minutes. Easily recovered for the next set.
JamesPTA
Level 7 Valued Member
9/21/2020 Plan 701a
W5D1 Medium
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x16kg
4 sets
1.5 minute rests
68NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
Loading parameters are different for the last 4 weeks, because now we are incorporating the DSN into the complexes. Today is based is off 12RM and the 16s felt very light. Some days are based off the 8 RM but doubt I can do that with the 24s
W5D1 Medium
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x16kg
4 sets
1.5 minute rests
68NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
Loading parameters are different for the last 4 weeks, because now we are incorporating the DSN into the complexes. Today is based is off 12RM and the 16s felt very light. Some days are based off the 8 RM but doubt I can do that with the 24s
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JamesPTA
Level 7 Valued Member
10/5/2020 Plan 701a
W7D1 Light
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20
3 sets
2 minute rests
27NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
This is going to be a deceiving week. Only 2 days of practice because the individual sessions are more intense. The heavy day involves 2 separate DSN rounds within a set, using the 8RM bells.
W7D1 Light
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20
3 sets
2 minute rests
27NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
This is going to be a deceiving week. Only 2 days of practice because the individual sessions are more intense. The heavy day involves 2 separate DSN rounds within a set, using the 8RM bells.
JamesPTA
Level 7 Valued Member
10/8/2020 Plan 701a
W7D2 Heavy
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20kg
7 sets
2 minute rests
108NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
that was hard. The order for each set was DSN-DMP-DSN-FSQ. Forearms took a beating. Breathing was controlled.
W7D2 Heavy
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20kg
7 sets
2 minute rests
108NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
that was hard. The order for each set was DSN-DMP-DSN-FSQ. Forearms took a beating. Breathing was controlled.