Saturday, May 25, 2019

Template 1, Week 5: Shaping Up

Legendary Lifting has some great wall art.
THE RUNWAY got another thorough workout this weekend with high volume yoke and farmers walk. The farmers walks I am taking slowly and starting at low weight, as it's primarily a tendon strengthening activity at this stage. I'm keeping all my deadlifts double-overhand for the moment, and using row variations and other movements like this to manipulate and strengthen the tendon.

The exact length of the runway is not actually 15 meters, but it's less than 20 meters. If I move the other equipment out the way and use it's full length, the walk is somewhere around 17-18 meters. And that suits me fine. If I'm doing an extra 2-3 meters but calling it 15 total, I'll be faster across the distance on game day.

On the whole, it's been a solid week of training which has made me very sore, in a good way. I had DOMS in new places that lasted a week, thanks to the combination of squats,  prowler drag and hammy curls I did last weekend. And the high volume yoke will be reaping dividends very soon. It's never been a strong event for me... this year I intend to pick up where I left off in January and continue making progress with this, and my other weaknesses, which are several.

I mis-loaded the meadows rows by some five kilograms (47.5 instead of 42.5) on Thursday night, and was two sets in before I realised why doing a third was going to be more challenging that it should be, at this stage of programming. So I left it at two and moved on with the routine.

Oh, and I didn't do a single minute of cargo this week either. But since my resting heart rate has gone down to the low 60 beats-per-minute range these last couple of weeks, and I had so much fucking yoke work scheduled for the weekend, I figured it a fair trade-off.

EVENTS week 5 Template 1 - May 25th
Yoke walk:
130 kg x 2 x 15 meters
210 kg x 2 x 15 meters
270 kg x 8 x 15 meters PR
Deadlifts:
60 kg x 8
90 kg x 4 x 8
Farmers walk:
35 kg x 8 x 15 meters

PULL week 5 Template 1 - May 23rd
Good mornings w/cambered bar:
20 kg x 10
60 kg x 5
100 kg x 5
130 kg x 3 x 8 TPR
Leg extensions (p/l):
10 kg x 15
17.5 kg x 3 x 15
Meadows rows (l&r):
47.5 kg x 2 x 10 - misloaded, too heavy
Seated rows (neutral):
left 75 kg x 2 x 10
right 30 kg x 2 x 20
Face-pulls:
49.5 kg x 3 x 20
DB side raises (p/h):
10 kg x 3 x 10

PRESS week 5 Template 1 - May 21st
Axle press (strict):
20 kg x 10
50 kg x 5
75 kg x 4 x 7
Bench press (paused):
20 kg x 10
50 kg x 5
75 kg x 3 x 10
Triceps pushdowns:
right 22.5 kg x 3 x 20
left 45 kg x 3 x 10
DB curls:
right 7 kg x 3 15, 15, 12
left 15 kg x 4 x 10
DB front raises:
right 7 kg x 3 x 10
left 10 kg x 3 x 10

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