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I don't think he does but in Single Leg Stuff I posted a bunch of info, remember...

yeah, great info on the single leg thread....i don't have any vids of pistols or...doing the "stepdowns" from my bench...the most i could manage of those was two...and i basically put my ass right on my ankle

you've done unilateral box squats haven't you anuj? i could have sworn i've seen a vid of you doing them.

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Yes, I have done unilateral box squats...I am gonna try those Pistols next extra workout. I'm excited

on one of those links in the single leg thread....there is a video of somebody doing stepdowns....you should try those

I will do them next week for sure, Pity. Thanks

Beginning Thoughts:

Last workout of the first mesocycle. Low volume.

Workout:

Front Squats:
225 lbs x 3 reps
235 lbs x 3 reps
245 lbs x 3 reps
255 lbs x 2 reps
Called it quits after 255. I wasn't in the mood to pursue any more "quality volume training". I wanted this workout to be relatively easy and 245 and 255 were hard. I think I am going to take a break from using knee sleeves. I need to test something....Plus, I don't want an over-dependence on these things.

Good Mornings:
135 lbs x 6 reps x 3 sets

Unilateral RDLs:
65 lbs x 7 reps x 2 sets

Videos:

Nothing today...

Overall Impression:

I look forward to these next few days of rest and peace. I am a bit worried about my next mesocycle because it is going to be very very challenging.

I hope y'all are having a good week

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I want to take a page from Mike Tusherer's RTS program.

In his program (and if you follow his journal you will also see this) Mike will list his weights accordingly:

"Box Squats = 900 lbs x 3 reps @ 9"

So what does this "@9" mean?

Well, this is what @9 or @10 or @5 would mean:

10- Maximal. No reps left in the tank.

9- Last rep is tough, but still 1 rep left in the tank.

8- Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left.

7- Weight moves quickly when maximal force is applied to the weight. Speed weight

6- Light speed work. Moves quickly with moderate force.

5- Most warm-up weights

4- Recovery. Usually 20+ rep sets. Not hard, but intended to flush the muscle.

I am going to be using this for some of my heavy lifting from now on. I know I am not on his RTS program. BUT, I think using these small abbreviations it will help to highlight the difficult of that set.

So, if I write:

"Deficit Deadlifts
335 lbs x 2 reps x 2 sets @ 9"

It means that I got both the sets but I had very very little left in the tank.

I hope you guys understand what I mean. I will use this from next mesocycle.

Cheers

Gotcha Wolf.Nice front squats

Thanks, Hopper. I like front squats. I wanted to do 3x3 pyramiding the weight with very small increments (5-10 lbs). But I decided to do 255 just for kicks.

I am excited for my next mesocycle. I will be focusing heavily on dumbbell work for upper body and I plan on doing some deficit deads, heavy squats and rack deads too.

Ah what the heck....here is my plan for Mesocycle 2. This is only for bb.net.

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