(3,3,3+ on Wendler's Program):
Wednesday (7/4):
Gym Closed. Major bummer. Spent my lunch hour sitting at my desk.
Thursday (7/5):
Bench:
3 at 260# - paused
3 at 300# - paused
3+ at 335#
Got 4 at 335# - not paused. Got 5 at 330# on 6/13, and 3 at 350# on 6/20 - so not a great week. I'd say average. I probably could have grinded out 1 more, but didn't want to go to complete failure.
Assistance:
Speed Press - 8x3 at 145# ~60 sec rest between sets
Arnold Press - 3x10 at 80# dumbells
Front Raises - 3x12 at 50# dumbells
Bent Over Raises - 3x12 at 60# dumbells
Dumbell Shrugs - 3x20 at 100# dumbells
Here is a video of my last 3+ set on bench.
(3,3,3+ on Wendler's Program)
Friday (7/6):
Deadlift:
3 at 345#
3 at 395#
3+ at 445#
Got 8 at 445# - felt pretty good about it, considering I got 8 last week at 420#. Probably could of squeezed out 1 or possibly 2 more as well.
Assistance:
Speed Squats - 8x3 at 235# - pause for 2 seconds in the hole, ~60 sec rest between sets
Lunges - 3x20 at 80#
Close Grip Bench - 3x10 at 225#
Tricep Extensions - 3x10 at 150#
Seated Calf Raises - 3x15 at 235#
Not a bad way to end the week. Here is video of my 3+ set on deadlift:
Ya I see what you mean with your hips, man. That kind of looks like the bottom of my deadlift when I don't start out in front of my toes a bit.
Your 445x8 was a quick set. Very nice. You certainly appeared to have more.
Saturday (7/7):
In a crazy turn of events, a couple of my buddies, and myself, decided to make the trip to Asheville and spent about an hour and a half at Asheville Strength and Conditioning in an attempt to turn my power clean technique from a big pile of dog shit, into less of a big pile of dog shit. Tbone was very cool, and gave me tons of stuff to think about and work on. Here is what we accomplished:
http://youtu.be/o_-Fb-Jrafg
My favorite highlight of the afternoon, Tamara telling my buddy Tommy he had tiny girly shoulders.
Sunday (7/8):
Power clean technique work and conditioning.
I was itching to continue practicing after yesterday. After that, I did a conditioning circuit with my brother (he's a crossfitter) consisting of:
3 rounds
- 80 yard sled push (sled loaded with 225+sled weight)
- 10 ghr's
- Peg board climb
- Row 500 meters
Last edited by DRice311; 07-09-2012 at 12:28 PM.