Tuesday, March 20, 2018

Week 4 Recap

Alright week 4 is done and I survived without it being a deload week. Stuck to the workout plan this time 100%. All my sets of 5 reps where at the programmed weight only, no going up. I'm going to stick with this going forward into week 5. I programmed in RDL's this training cycle and took out paused sumo deadlifts. Hit this at the same weight and they felt strong after not doing this one for awhile. My weights for the squat/deadlift have gone up 10 lbs and military press/bench press 5 lbs. I achieved 5 reps on all of my sets, without hitting a RPE10. This program more than the previous one has me in a constant state of DOM's. What I mean by this is guaranteed soreness within 24 hours after completion of a workout. Not a bad thing, just a sign your body is being spanked and the program is inflicting enough stress on your body.
I've found this particular program takes more time so any cardio I was doing on training days was axed. In order to do a cardio type activity I will need to program it in on my rest days and/or after my workout on weekends time dependent. For me personally I have found cardio does not take away from my strength, unless it's excessive. The right amount helps me in fact, why because it increases my capacity to workout. Basically I have more energy farther into my workout.
Next up is one day of rest and then week 5 starts.

Week 4 highlights 
Military Press sets of 5 reps with 105.
Squat sets of 5 reps with 280.
Bench Press sets of 5 reps with 255.
Sumo Deadlift sets of 5 reps with 370.

Training tip cluster sets try them, you'll hate ME :). Great video explaining it.



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