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11/5/2012 9:39:15 AM -
Weekend training update

LOG SUMMARY NOTE:
After 42 weeks of straight high volume training the decision to take a few weeks off training was made Oct 5th. What you will see in these log posts will be a gradual increase in volume, workload and density. These variables will not increase at the same time and will also be dependent on movement selection.

During my time off there was no training at all, I ate what I wanted -- when I wanted. I did zero cardio, stretching or anything that even resembled training. I lived like the "normal person" got weak, lost weight and got fat. Now it's time to NOT be normal anymore.

If you want to watch the path from normal to training insane stay tuned. This won't happen in 1-2 weeks but rather over the course of a couple months.






Saturday:

SWISS BAR PULLDOWNS
* 3 warm up sets
* 3 work sets for 12 with a weight I could do for 20.

HAMMER ROWS
* 3 warm up sets
* 3 sets 10 with a weight I could do for 20

RICKSHAW SHRUGS
* 3 sets of 15

REVERSE BAND PULLDOWNS
* 2 sets with each grips (4 total grips) for 12 reps. 8 total sets

BACK RAISES
* 2 sets 25 reps

Started and finished with rehab work for lower back, glutes and hips.




Sunday

SWISS PRESS BAR REVERSE BAND PRESS
* testing new swiss bar
* worked up to 315 for 3 sets 10 reps (could have done 20-30 reps)

FLAT DUMBBELL PRESS
* 3 warm up sets
* 3 easy sets of 10 with 85 pounds

HAMMER INCLINE PRESS
* 2 warm up sets
* 3 work sets of 12 (easy weight)

MACHINE FLIES
* 3 sets 12-15 reps

STANDING SIDE RAISE
* 3 sets 12

BAND PULL APARTS
* 3 sets 20

started and finished with the same hip, glute and lower back work as well as ART and getting adjusted.




Overall training volume is now where it needs to be. From here the workload will begin to increase. Hip and Lower back is better but still has a ways to go. My diet is a wreck and needs to be pulled back on track.




Here is the second and third question in your trainer-coach is FOS series.

This concept is explained here.

Dave Tate Training Log

Question #2: to determine if your strength guru is FOS: What is the concept of strength deficit and how can it apply to programming?

Question #3: to determine if your strength guru is FOS: What is the concept of dynamic correspondence?




,
Dave Tate


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