31
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 13, 2024, 11:11:00 am »
12 March
ATG SQUAT:
5@60kg
3@70kg
1@80kg ( -1 rep )
BB BENCH : 10 @ 45, 47.5, 50, 50 kg ( + 5, 2.5 kg in 2 first sets )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg
DB OHP : 4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN : 3x12 @ 17kg
-De-loading legs weights even more.
Gonna keep it to a building to a heavy (90% or so) single for squats and deadlifts.
Gonna add a weekly tempo session till the race in 5 weeks too.
I need all the legs juice for running.
ATG SQUAT:
5@60kg
3@70kg
1@80kg ( -1 rep )
BB BENCH : 10 @ 45, 47.5, 50, 50 kg ( + 5, 2.5 kg in 2 first sets )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg
DB OHP : 4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN : 3x12 @ 17kg
-De-loading legs weights even more.
Gonna keep it to a building to a heavy (90% or so) single for squats and deadlifts.
Gonna add a weekly tempo session till the race in 5 weeks too.
I need all the legs juice for running.