First day of stength piece of cake
Got to the gym today. Did lower body strength phase. Below is the plan for the first week. Which is one Heavy day and one light day. The ...
https://iskablogs.blogspot.com/2004/11/first-day-of-stength-piece-of-cake.html
Got to the gym today. Did lower body strength phase.
Below is the plan for the first week. Which is one Heavy day and one light day. The second week goes to lower reps and higher weight.
Upper body is just lat pulls and dumbell chest press
LOWER BODY
HEAVY DAY LIGHT DAY
Exercise Set # Reps % of 1RM Weight % of 1RM Weight
Backsquat 1 5 85% 165 80% 155
2 4 90% 175 85% 165
3 3 95% 185 90% 175
4 2 100% 195 95% 185
Dead lift 1 8 75% 115 65% 100
2 8 75% 115 65% 100
3 8 75% 115 65% 100
4 8 75% 115 65% 100
Leg Press 1 5 85% 390 80% 365
2 4 90% 410 85% 390
3 3 95% 435 90% 410
4 2 100% 455 95% 435
Hamstring Curl 1 5 85% 85 80% 80
2 4 90% 90 85% 85
3 3 95% 95 90% 90
4 2 100% 100 95% 95
I'm always worried coming into this phase as the weights are heavy. Mostly with squats cause I am always scared I'm going to hurt myself. But as usual it was great. Surprisingly easy actually. Leg press was piece of cake. 4 plates a side at the lest set. It's fun to rack up so much weight on the machine being so small.
I also had several days more rest than planned due to circumstances too which helps.
So One more light day for upper and lower body, then next week probably nothing due to travel, then one week of the super heavy stuff. Then into power phase. And still getting in some riding during the non lifting days.
This is the weekly plan through strength week 1 and week 2
Week # Day Date Lower Upper Riding
1 M 3-4 hrs
Tue 2hrs or 1.5 trainer
Wed
Thur Heavy Heavy
F 3hr
Sat 1hr
Sun Light Light
2 M 3-4 hrs
Tue 2hrs or 1.5 trainer
Wed
Thur Heavy Heavy
F 3hr
Sat 1hr
Sun Light Light
Tomorrow I'll try and get out if it isn't pouring otherwise I will get on the trainer.
cya.
Below is the plan for the first week. Which is one Heavy day and one light day. The second week goes to lower reps and higher weight.
Upper body is just lat pulls and dumbell chest press
LOWER BODY
HEAVY DAY LIGHT DAY
Exercise Set # Reps % of 1RM Weight % of 1RM Weight
Backsquat 1 5 85% 165 80% 155
2 4 90% 175 85% 165
3 3 95% 185 90% 175
4 2 100% 195 95% 185
Dead lift 1 8 75% 115 65% 100
2 8 75% 115 65% 100
3 8 75% 115 65% 100
4 8 75% 115 65% 100
Leg Press 1 5 85% 390 80% 365
2 4 90% 410 85% 390
3 3 95% 435 90% 410
4 2 100% 455 95% 435
Hamstring Curl 1 5 85% 85 80% 80
2 4 90% 90 85% 85
3 3 95% 95 90% 90
4 2 100% 100 95% 95
I'm always worried coming into this phase as the weights are heavy. Mostly with squats cause I am always scared I'm going to hurt myself. But as usual it was great. Surprisingly easy actually. Leg press was piece of cake. 4 plates a side at the lest set. It's fun to rack up so much weight on the machine being so small.
I also had several days more rest than planned due to circumstances too which helps.
So One more light day for upper and lower body, then next week probably nothing due to travel, then one week of the super heavy stuff. Then into power phase. And still getting in some riding during the non lifting days.
This is the weekly plan through strength week 1 and week 2
Week # Day Date Lower Upper Riding
1 M 3-4 hrs
Tue 2hrs or 1.5 trainer
Wed
Thur Heavy Heavy
F 3hr
Sat 1hr
Sun Light Light
2 M 3-4 hrs
Tue 2hrs or 1.5 trainer
Wed
Thur Heavy Heavy
F 3hr
Sat 1hr
Sun Light Light
Tomorrow I'll try and get out if it isn't pouring otherwise I will get on the trainer.
cya.
