It’s the start of week five!
I’ve been slow getting this going this week, but I’m going to recap the week so far and let you know what’s ahead for the next four weeks.
I’m in a strength cycle now and I love getting to work with some heavier weights. I’m using a 6RM protocol for my main lifts that’s the next step after the 10RM protocol. So basically I’m moving heavier stuff this cycle and the focus is strength rather than muscle building. So I’ll be changing the sidebar on my homepage to reflect the new 6RM protocol. Also, I’m back to throwing now!
So far this week I’ve gotten two lifts in and I’ve thrown twice. I’ve got video from my deadlift day as well as some of my throwing drills from today.
Since I made so much progress during the hypertrophy phase and added some pretty significant weight to my lifts this cycle has some heavier weights than I’m used to working with. Monday I deadlifted and hit 440 for six, it was a serious challenge. Here’s the video:
The first set didn’t go as planned and I missed a rep, but I came back and worked through all six reps in the second set. As is expected with a new cycle I have some DOMS (delayed onset muscle soreness) this week, but nothing too bad.
Moving on to throwing…
It’s great to get back into it, but it’s also always frustrating in the beginning of an on-ramping period. I have to build back up and gradually increase the volume and intensity which is tough because I love getting after it with max effort. For now I’m starting with some low intensity weighted ball drills in the beginning and working into my max long toss distance in increments. Here’s one of the drills:
I felt much better today than Monday and I’m excited to get back to throwing on Friday. Anyway, I hope you enjoyed the update. As always you can check the sidebar tracker on my homepage for measurable progress.
Thanks for checking in and stay tuned for more updates this week!