[quote]ashylarryku wrote:
A weekend off always feels good.
I’ve been sticking with the PLP Challenge by Waterbury that was posted about 2 weeks ago. It definitely just feels good to spend a little time each day with some body weight exercises to get the heart rate up.[/quote]
It definitely works wonders!
I remember reading in your log that you were doing CW’s PLP, I might give it a go as well - after the first 12 wk phase. Looks like a cool thing to do before going for a swim or something…
Mon 04/04/10
Note: The first four weeks are like a prep phase - the weight goes up to about 90% on the main lifts around wk 3 (with a deload on the 4th).
After these first four weeks the weight starts to go above 90% + go for maxes etc.
Wk 1
A. BP Paused - 2 reps
1 @ 195
1 @ 210
1 @ 225
1 @ 240
1 @ 260
B. BP Touch and Go - 5 reps
1 @ 240
C. Wide Grip BP Paused - 6 reps
2 @ 195
D. Dead BP (1min Rest) - 1 rep
6 @ 225
E. Dips - 5 reps
2 @ 20
2 @ 30
1 @ 40
F1. Lateral Raises - 6 reps
1 @ 30
2 @ 40
F2. Face Pulls - 10 reps
1 @ 30
2 @ 75
G. Side Plank
Left side:
1 @ 55 secs
Right side:
1 @ 45 secs
H. Prone Plank
2 @ 1min
A really enjoyable intro day - was still in HPM mode with the paused BP, but form tidied up towards the end. The Wide and Dead BP felt really good, I bench with a widish grip so the wide bench was close to the width of the power rack - felt great on the shoulders.
Looking forward to adding some more weight in the coming weeks…
(my side planks need huge improvement)
Did some Jump Rope this arvo, to see where I’m at etc.
Was able to complete 1 min rounds fairly easy, my skill was letting me down - ordered a new rope as the one I currently own is too small. Kept it under 15 mins, but consistency will be the key if I’m to be proficient and reach the goal of 3 min rounds x 6…