Thursday, November 20, 2008

2008/11/20 - Moderate day (strength focus)

I think I'm finally starting to figure out the 4x7 protocol. The cycle I'm doing currently is the first one in which I'm actually beginning to get the difference between moderate and high intensity days. Although I knew the difference intellectually since first starting to use 4x7 I'm now also starting to feel it. Moderate days are clearly more about strength and should not leave you feeling smoked. Instead, I think they should leave you feeling stimualted, energized, strong and ready for the high intensity day that follows. Here is today's result:

(BTW. all of this is right side only - still nursing the left shoulder)

Intu-flow intermediate

One Arm Jerk (24kg): 4 x 1 minutes @ 8rpm: 32

One Arm Jerk (32kg): 2 x 1 minutes @ 8rpm: 16

Front Squats (32kg): 3 x 5

Swing (40kg): 5 x 5

Flowfit: 1 x 5 minute round

Total Volume: 2760 kg

The session felt good and strong. It had very little impact on my breathing and I feel pretty fresh and energized after the work. The 24kg is starting to feel relatively light too. Even the 32kg Jerks are improving fast.


Howie Brewer said...

Wow, impressive progress you are making there! You're going to have to start performing double jerks soon.

hunashaman said...

Thanks Howie. Yup, I think it is about time to get another 24 kg bell. Now if this shoulder would just get better. I've been trying to get hold of the chiro but my buddy told me tonight he only works mornings, which explains why I haven't been able to get in touch with him - I always phone in the afternoon.