After I had my "Special Counseling" from Dear Sheena, the only thing I left out was the picture. Heck, I didn't know I could still do that. So here I am (a few years back at the Compound known as S4 EliteFTS)
As of last month we switched over to "Summer Training Mode". For some it is our chance to ready the "Athletes" in my program for their upcoming seasons of play. For the folks that joined my program for the snot to get kicked out of them (or to look good naked) we have switched to an emphasis of what Big Jim Wendler had suggested a bit ago, "Train the legs like an athlete and the upper body like a body builder".
So I "wave" the days like this:
- High Intensity with Low Volume
- Moderate Intensity with Moderate Volume
- Low Intensity with High Volume
Today was a Low/High day working Back and Biceps
Here's what we did (I'll still include a few extra things that I did before opening)
AirDyne: 30 mins
Lat Pulldown: 5x20x120
C/S Dumbell Row: 5x20
Banded Pull Ups: 5x20
Seated Hammer Curls: 5x20
Preacher Curls: 5x20
Cable Curls: 5x20
Bike Commute: 30 mins.
It is important to note that on these high volume days the weight that is used should be one that ALL 20 reps per set can be obtained without breaking the rhythm of the set. In other words, if you have to take a breather midway, the weight is too heavy. So choose wisely. (be a bit conservative if it's the first time)
Two Rules for existing in the summer heat.
- Drink in ounces, at least half of your body weight.
- Watch how you speak to people.