Strength Training Ending Week 9 – Friday
Friday, October 11, 2013
Thursday, October 10, 2013; Cardio 60-Minutes before breakfast followed by stretching exercises throughout the day on Abductors and Adductors.
The it was learned that the pain experienced on Wednesday’s squat routine was from “Eccentric Contractions”. They . . . “occur when a muscle is contracting and an external force is trying to lengthen the muscle” – ergo descending when squatting. I’ll need to keep my squat weight below my personal record of 176 until affected muscles are capable for sustaining additional weight. I’ll attempt to do higher reps to keep volume at or above 7,000 pounds. This seems to be a common occurrence “in older populations”.
Friday, October 11, 2013; Cardio 60-Minutes before breakfast followed by stretching exercises.
Squat 5x5x66, 5x5x86, 1x3x116 (43 Reps for 3,288 Lbs.). My abductors were still sore. Decided again to do 5x5 warm-up squats and stopped with a top weight of 116; my volume was less than the planned 7,000 Lbs. But I have the weekend to rest the affected area.
Bench 2x5x45, 1x5x65, 5x5x100 (40 Reps for 3,275 Lbs.). Volume is again approaching my best of 4,360 reached in week 5.
Rows 1x5x100, 1x5x135, 1x5x150, (15 Reps for 1,925 Lbs.). Increased rows by 5 pounds. This currently appears my strong point.
Total Volume for Friday: 98 Repetitions for 8,488 Pounds. Volume for close of week 9; 420 Reps for 31,358 Pounds.
Have a good lift, Earl