Verse of the day: ..."to those who by persistence in doing good seek for glory and honor and immortality, eternal life"
After 6 days completely off weight training, I am feeling healed up and strong. This past Saturday marked 19 weeks since I competed in the World Championships. It takes at least as long for your body (metabolism and all) to recover from a preparation as the preparation was. So, after a 19 week contest prep and 19 weeks in off season, I should be pretty much back to "normal."...Whatever that is. I am happy to say that after all this, I am almost 15 pounds lighter than I was at the start of the contest prep. I put a great amount of discipline into NOT getting fat after the contest.
So, as of today, I am starting a "base-line" training program. This means I am starting with the least volume for each muscle group that I can -this means 1 working set - and I will build slowly on this. Again, the Main Focus for me at this point in the game is recovery. For the last several years I've worked so hard on improvement that I've over-trained A LOT, and really have not made the improvements that I want. So I start over. I work from the ground up. I train with focus, intensity and purpose. There are no wasted sets, and there are no extra sets. The body Must be able to repair, rebuild AND grow between my workouts in order to make improvement...
GOOD GRIEF! I sound like an addict... Hello. My name is Levi. I am addicted to PAIN.
So, Here's the 1st workout of this new chapter of "The Great Construction":
incline Hammer Strength press: 50-25; 140-12; 210-8; 280-8; 350-6
V-grip-pull-down: 130-12; 180-12; 225-10
Hammer Strength shoulder press: 140-12; 210-10; 280-5 (+a little drop-set)
pushdown: 120-15; 150-12; 190-10; 230-6
s/s cambered bar curl: 65-10; 85-8; 105-6
bosu ball crunch: 33
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