done deal.
Starting my deload week this week - two strength blocks down two more to go!!!
1: Had a big increase in my 3rm deadlift.
2: 30lb increase in my 3rm back squat.
I have at least 2 more strength blocks which would give my foot 6months of no running before I do some easier training in the month of March (gotta have free time for march madness). Hopefully after 7 months my foot will be ready to roll. My 2nd attempt at running indoors this year will put a bigger focus on the weights while keeping my sprinting volume low (150-240m)... My training may look more like a football or bobsled type of athlete.
1: Bigger focus on high quality sprinting (timing runs - running when I'm fresh and ready).
2: Lower sprint volume will allow my lifting numbers cont to climb just in case I can't sprint I'll be able to continue my powerlifting without trying to reestablish previous numbers.
3: Some two a days - sprint in the AM - rest 4-5hrs - lift in the PM.
https://medium.com/@danjohn84123/sta...30-2OkQEUnUM7U
I like this warmup before a lifting session:
Three times a week, do the following “warm up:”
15 Swings
One Goblet Squat
March in place (every time your left foot hits, count as “one” and do ten).
Repeat this five times.
Started my third strength block - two workouts in and business is booming... I don't know what happen but everything feels light and the work feel easy. I have a hard deadlifting session on Wednesday -hopefully I can smash some weights.
Week 1: 20lb increase on my 3rm deadlift last Wednesday. 30lbs in 8 weeks.
Week 2: 10lb increase on my 3rm back squat this past Monday, have another heavy session next Friday. 40lbs in 6 weeks.
Have a hard squat session tomm - 7x6... smh
Week 3: Bodyweight 193lbs
Monday:
Warmup S
Squat 4x5 420
Low pause squat 3x5 390
Pull thru 3x10
Ab wheel 3x10
Tuesday:
Warmup B
Bench 3x315
Mechanical Overload 1x10sec
Pause cg bench 2x4 275
Row 4x10
Tricep/Shoulders 2x10
Wednesday:
Warmup Jr (No general warmup - didn't have time)
DL 4x5 465
Def pull 3x5 425
Hypers 3x6 (went easy on these today)
Abs x100
Friday:
Warmup S
Squat 3x4 420 (went with option B, instead of 3rm)
Hi pause sq 2x4 390
Leg curl 3x10
Plank test
Saturday:
Warmup W
Bench 4x6 250
Cg bench 3x6 235
Lat pd 4x10
Pushdowns 2x10
Flies 2x10
Time to deload!!!! I wanted to enter in a powerlifting meet this spring but it's filled and they won't allow me.
Goals for this year:
Hi bar squat: 625
Conv dead: 650
Bench: 365
Block: Strength
Feburary 11 - March 9
Week 1:
Monday: Light Day
Warmup S
Squat 4x6 365
Squat Drop 15% 2x6
Leg curls 3x5
Planks 2x30
Final strength block - made some minor adjustments to my exercise selection etc.
Tue: med bench
Wed: heavy deads (3rm)
Fri: med squat
Sat: heavy bench (5rm)
My foot is slowly getting better - I have another 2 months to decide what I want to do track or powerlifting.... Never had a injury to take this long to heal!!
What treatment/rehab work are you doing for your plantar fasciitis?