5/9/14

30min z1 airdyne

5/8/14 am

A. Split Jerk Recoveries - 2,2,2,1,1,1; rest 2min (heavy across for 2's then heavier for 1's)

255, 255, 255, 275, 275, 280

I def don't feel as strong at 7am

B. Split Jerk - 6 x 2; rest 2min (not TnG 75-80%)

Must have tweaked my Lat warming up for this because L lat/intercostals spasmed after one rep of 205. Can't get in front rack with weight, left side just caves.

C. Deadlift x3 + RDL x3 - 5 sets heavier htan last week; rest 3min

Can't DL either damn it.

D. BB Hip Thrusts - 4 x 6-8 HEAVY (135-155#); rest 2:30

135,135,155,155

E. Wtd GHD Hip Extension - 4 x 8-10 tough reps; rest 2min

25x3, 45

5/6/14

A. Shoulder Press - 5,5,3,3,1,1; rest 90sec (build)

95,135,155,165,175,185

B. Wtd. Supine Grip Pull-up - 5,5,3,3,1,1; rest 90sec (build)

53,62,79,88,96,111

C1. DB 2arm Split jerk Stance Neutral Grip Press @31x3 - 4 x 8; rest 90sec (build)

35, 45, 50, 55

55 was an 8rm

C2. DB 1arm Bench Row @31x1 - 4 x 8; rest 90sec (build)

62, 70, 79, 88

*use the build to establish training 1RM's and 8RM's today

5/5/14 pm

A. HB Back Squat - 6,6,6,4,4,4,2,2; rest 3min (6's@72%, 4's@79%, 2's@85%)

230, 250, 275

B. Kang Squat - 5 x 5; rest 2min (heavy)

135

C. Wtd Pistol - in 3-4 sets build to tough 4rep ea leg; rest 90sec b/t legs (right hand + right leg / left hand + left leg)

17, 26, 35

C. Sled Push - 30sec x7; rest 2min (moderate load, fast turn-over)

250