DB Clean & Press, alternating sides: 45×5/60×5/Timed 10 @ 1:25/8 @ 1:16/. Barbell Step-ups: 95×10 on 18″ box/45×10 on 24″/145×10 on 18″/2-25# dbs on 24″/115×10 on 18″/65×4 on 24″/. Left groin was complaining, so I had to go easy. Pull-ups, assisted. 2 sets of 15, with bands added each 5 reps. Spread Eagles: 1 minute timed, 19 w/25#/15 w/25#/. Reverse Flyes: 15×10/15×10/12×10/12×10/.
This is the second day of the deloading week, so volume will be lower as will intensity.
Dumbbell Clean & Push Press: 60×12/80×8 in 1 min./80×8 in 1 min./. Drop Snatch: 45×6/65×3/85×3/95×3/105×3/. Dumbbell Lateral & Front Raises, x 15: 3×20# Dumbbell Windmills: big time flexibility issues, especially going to my right. Lat Pulldowns, x 10: 140×10/160×10/160×5/150×5/.
Good stuff happened this week and Tuesday was a high volume, CNS-blasting session, masterly programmed by the Brengel. The week finished with a deloading week, starting on Saturday, followed by an unexpected, surprise training session Sunday.
This week is the start of the second cycle after a week of deloading.
The first two sessions of the week are devoted to strength and working the central nervous systems (CNS). Saturday is speed, technique and work capacity. This is the hardest type of training I have ever done. It is great!
You can get stronger doing less, but only after you have done more, a lot more! After three weeks of intense training, I can sense I am getting a bit stronger and my work capacity shows signs of improving.
