Fine work with the deload G.
Big walk is almost here, good luck.
Best of luck with the walk Gazzy. I think its great you are doing this!
Goodluck for the walk bro
Hey guys. Back now after 6 days of walking. Was great on some days, hell on others.
Feet in a reasonably bad way, with blisters all over, haha!
Will post a better write up at some point, bit too tired atm lol
Nice! Photos of the feet? lol
Thanks guys! Back at the gym as of today. Will type up today's session shortly.
Fully recovered from the walk now. Sorry, Hayden - didn't get any photos of the feet lol!
Due to inclement weather we ended up not being able to follow the tow-path of the canal all the way, therefore after the first day we followed the road instead. This reduced the overall distance we walked from 135 miles to only 106 miles. Hence we managed to complete it a day ahead of schedule!
Three people dropped out of the walk along the route, for various reasons, however one of them kindly agreed to come back and join us as support driver, meaning that we no longer had to carry our rucksacks with us! The made a huge difference to how easy the walk was.
All in all we've raised about £1400 including offline donations.
Had about three weeks off in total - a week off before the walk, the week of the walk and last week. Therefore had a nice (relatively) light session today to ease myself back into the swing of things.
Looking forward to getting into training. Have planned myself a little training cycle for each month, which goes as follows:
Week One: 6 reps
Week Two: 3 reps
Week Three: Singles
Week Four: Deload
I'm hoping this will work well for me. My goals for this cycle are just to get back to my old pre-walk Maxes, maybe add a little bit if I can.
The goals for the cycle or two after that are:
Squat 180kg x1
Bench 110kg x1
Deadlift 220kg x1
If I'm injury free and eat enough, I'm hoping to be able to hit these by the summer. Goals hit, I'll then reduce the calories a bit and shed my winter coat, unveiling those rippling abs, lol.
nice job with the walk Gaz!
Why not just do 5/3/1?
And it virtually is, lol. Roughly the same kind of layout too, as my weekly routine is:
Mon: Squat and Assist
Weds: Bench and Assist
Fri: Dead and Assist
Sat or Sun: DB work
The main difference being that I like the auto-regulation aspect of HCT12, so if I feel like I can handle more or less weight then I will use more or less. I don't mess around with percentages and stuff.
Last edited by GazzyG; 04-23-2012 at 09:08 AM.
eh if you don't like structure you don't like structure, but 5/3/1 also has an autoregulation aspect with the top set being 5+/3+/1+, with you only having to get the prescribed reps.
Ahh! I musta overlooked that part lol!
Don't be surprised how quickly you bounce back, look forward to seeing you move forward even further.
Thanks Coke! I'm looking forward to it too!
Wasn't meant to be training until tomorrow, but my training partner is away for work in the morning, so we went in today instead.
Bench felt reasonably heavy - pressing movements always suffer if I take a break.
Didn't do any Overhead Pressing or Lat Pulldowns as we had to really rush this morning, my mate was 15mins late meeting me. All the same, really feeling it in my arms and chest, so it's all good.
I agree, maybe you should try doing 531. I think that will work out best for you.
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Hey guys. Just been having more of a read up on 5/3/1 for Powerlifting.
The four day week plan, using Strength Builder Assistance (BBB) looks good.
I might try that from this Friday then, counting this week as the first week of my mesocycle.
I too have been looking at 5/3/1....especially in regards to my bench strength. I feel like that sort of build up is ideal for me. I might just drop the WS charade and commit to Wendler. While I enjoy the WS protocol for the sq/dl, I feel it isn't helping with my ability to perform the bench press. Perhaps it is just my programming and the accessory work I am doing (or lack there of), but I haven't been able to break a bench PR since September of last year.
Nice to hear about the 531, I am sure it will go good, always has worked well for me when I have used it.