Had a really easy weekend - did nothing at all; just ate food, studied etc. First time doing this in about 4 months - felt great.
I did go and do some dunks at the local court (the vert thread got me interested), it had been awhile since I last tried to do some - got a couple of dunks in, need to work on technique though. Was doing this for about 15mins until I was asked to leave - for dunking?? Apparently there's a no dunking policy at the stadium - very lame.
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.
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...
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.
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...
Yeh thats pretty much what I did. The lifter's beginning + (result) numbers were included: so I went through each week and divided the lift done on that day by his starting number - to get the percentages for the main lifts. Hope this makes sense?
So once I had the percentages I just added my maxes for the program. An example just in case I'm confusing: (these were rounding off figures btw - but fairly close)
A. CGBP (decline)- 5 reps Did ebomb style for warm-ups - paused with 3/4 lockout (these felt really good and got the triceps going) put on the TK sleeves and went back to conventional for worksets. 2 @ 242 - could of gone heavier, wanted to concentrate on form - haven't done them in ages.
B. Depth Plyo Push Up - 2 x 6 C. Bench Plyo Push Up - 2 x 6
D. OHP - 6 reps 2 @ 140
E. Rear Delt Flyes - 3 x 10 @ something..... F. Dicks Press - 8 reps 2 @ 90 3 @ 110
G. Hanging leg raises - 3 x 10 H. Deadbugs - 2 x 10
First time using elbow sleeves (TK) - love them, keep the elbows very warm - no pain in elbows etc. Another good intro session - looking forward to getting more weight on.
Did some jump rope yesterday, did a few 1 min rounds until my rope broke! Ordered a larger size, managed to break my closeline yesterday too, it was a good day