Swans05 Fat Loss Program

[swanso5]

monday

wu...

lateral line hops 4 x 10secs
low barrier on/off jumps 3 x 15secs

deadlifts 5 x 5, 4, 3, 2, 1 @ 60, 80, 100, 122, 142kgs...should hopefully equal personal best next week (150kgs) which means recovery will be complete

reverse lune 3 x 6 @ 50kgs

good mornings 3 x 6 @ 45kgs

paired with

Pallof Press 3 x 12 @ 100pds

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[ldematto]

deadlifts 5 x 5, 4, 3, 2, 1 @ 60, 80, 100, 122, 142kgs...

Should I be doing these in some kind of progression? Instead of doing 5 @ 135 lbs ( next goal) should I do 1 @ 120, 1 @ 125 until I get to 135 or whatever? And what would be the benefit?

[swanso5]

well i'm simply trying to get back to numbers before back exploded which is coming along well..iu'm not really maxing out either, pretty close, but none of the top wts i've reached in the last 4 weeks have been maximum effort but will be next week

i definately don't think you should be trying singles...if your doing sets of 5 (say 3 x 5) @ 135 then do 2 - 4 warm up sets (that is what 5, 4, 3, and 2 rep sets are) at 75, 95, 125 maybe then go for your 1st working set

say you get 5, 4, 3 at 135 for your working sets then next session you're minumum aim is to get 1 more rep so 5, 5, 3 at least but if you can get 3 x 5, well increse the wt for next session and go again

[ldematto]

Got it - thnaks!

[swanso5]

tue

wu...

8 x 60m tempo sprints, 30secs rest

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[ldematto]

It's not Tuesday yet?!? Did I miss a day?

[swanso5]

we're ahead over here

[swanso5]

wed

wu...

plyometric push 6 x 3

paired with

floor press 5 x 5, 4, 3, 2, 1 @ 40, 60, 70, 85, 100kgs

incline db chest press 3 x 6 @ 32.5kgs

paired with

supinated bent row 3 x 6 @ 62kgs

standing db shoulder press 3 x 11, 8 @ 15kgs

paired with

x ring row 2 x 12

only 2 sets of last pair, ran out of time

later will do

speed skater jumps 3 x 8secs

low barrier on/off jumps 3 x 12secs

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[Bonnie]

So all rows ( bent or standing ) r done with reg grip, is it best to switch it up ?..

[swanso5]

every 6 workouts, yeah

[Bonnie]

ok cool, thanks.

[swanso5]

fri

wu...

wideouts 4 x 16secs

vertical line hops 3 x 20secs

squats 5 x 5, 4, 3, 2, 1 @ 60, 70, 85, 100, 110kgs

rdl 3 x 6 @ 85kgs

paired with

ring pendulums 3 x 12

sprints 6 x 30m

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[ironwill]

fri

rdl 3 x 6 @ 85kgs

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Wow...that sounds painful... Nice work!

[ldematto]

Hmmm...Swanso, the name came from some sports team, right? Fess up Swanso - your fave team? How are they doing?

[swanso5]

the sydney swans is the team for our football league over here, aussie rules

well it's finals here in september but we didn't make it

sat

wu...

bb oh 3 x 6 @ 45kgs

paired with

semi supinated grip chin up 3 x 6 @ 16.25kgs

ring push ups 3 x 8 @ 15kgs

paired with

semi supinated grip seated row 3 x 12 @ 220pds

bb curl 2 x 6 @ 37.5kgs

paired with

lying tricep ext 2 x 6 @ 37.5kgs

need to develop another 2 week prtogram before i start the eric cressey regular guy off season program to gain some size...i haven't actrually tried to gain size forever so need to up the food which is a big can do

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