Sunday:
SQ: video of 1rst and 2nd attempts
http://youtu.be/q8SMiTEQ8-Y
bar x 5
95 x 5
135 x 5
165 x 1
195 x 1 - planned first attempt
205 x 1 - planned second attempt, same as third attempt in July, 215 will be third
BP:
bar x 5
95 x 5
135 x 5
165 x 1 - planned first attempt
175 x 1 - planned second attempt, same as max in July which was 2nd.
DL:
225 x 5 overhand
275 x 1 right under
305 x 1 - left under, planned meet first attempt
320 x 1 - left under, planned meet second attempt, 335 will be third
-S-
I have several questions:
ReplyDelete1. as a cyclist, should I train legs for strength also beside the biking? What do u advice?
2. I am stiff. What kind of stretches do you advice or what kinda stretch do u do yourself?
3. What do you do on the nutrition side?
4. Do you tend towards low reps?! Why? Just to avoid hypertrophy?
1. As a cyclist, you might not need to train your legs for strength. A good set of benchmarks is, assuming you are male and younger than 40, a 2.5 times bodyweight deadlift and/or a 2 times bodyweight squat. If you don't own those yet, you might consider training them. They're both full-body lifts and, as such, excellent.
Delete2. I am fortunate to be featured in the advertisements for "Relax Into Stretch" by Pavel Tsatsouline. I recommend both that book/DVD and "Super Joints" by the same author. The combination will teach you what you need to know about joint health and flexibility. See this link:
http://www.kbnj.com/ris.htm
3. I follow the Warrior Diet and have since long before Intermittent Fasting became popular. The Warrior Diet book is an excellent read. In a nutshell, you undereat during the day but then have your fill at dinner time.
4. Strength, which is measured by a one-rep maximum, is trained in low reps. Many low-rep sets will give you both strength and size. A few high-rep sets won't give you much except poor form and sore muscles. Strength is the mother of all physical attributes.
Yes, I do train low reps to avoid hypertrophy, but I am also following the advice of world-class powerlifting coach Marty Gallagher. The usual plan for a 13-week cycle is to start with 5's or 8's and work down towards singles or doubles. Since I have a powerlifting meet one week from today, my format today was a mini-meet, just warmups and then the weights I plan to use for my first and second attempts next Sunday.
Hope that helps.