Row warmup
Squat: 45x5x2,135x5,225x3,315x1,345x1, 375x2x2 PR!
Deadlift: 135x5,225x5,315x2,365x1,405x1 455x1 PR!
Some neck harness work
The squats were pretty good. 2nd rep on 1st set got a little forward, but I ground it out. Deadlift rep was slooooooooow.
Video: http://youtu.be/TQQusxsYvAI
Did some 400m sprints at work. They sucked.
Row warmup
Pull ups: 4,4,4,4,4
Bench: 45x10,135x5,185x3, 225x5x5
Press: 45x5,95x3, 135x8,8,8
Did my pull ups while my wife benched. Seemed okay. Bench was pretty easy. Pressing after bench still sucks.
Last edited by JAM; 02-26-2012 at 12:12 PM.
Row warmup
Powerclean: 45x3,95x3,135x3,155x1,185x1, 195x1 on min for 7 min Last couple felt slow.
Squat: 45x5x2,135x5, 225x5,255x5,285x5,315x5,330x5
RDL: 135x8,185x8,235x8
Powercleans match my previous 1RM, so it is a PR I guess. Squats felt good. RDLs had more knee movement than I would have liked (per video review). Probably cause I'm tired. Will have to work on these.
Walk warmup
Bench: 265 for five singles
Chins: 8,7,5
Dips: 10,8
BB Curl: 75x10,10
Bench wasn't heavy, but felt choppy and off tonight. I give it 3 meh on the 5 meh scale.
Wife reminded me that I promised to take next week off from working out. So I tested my squat max tonight............
Row Warmup
Squat: 45x5x2,135x5,225x3,315x1,355x1
Attempt 1: 385x1 PR!
Attempt 2: 395x1 PR!
Attempt 3: 405x1 PR!!!!!!!!!!!!!!!!!!!!!!
Deadlift: 135x5,225x3,315x1,405x1, 460x0 Fail!!!
I was so fucking tired by the time I got to deads. 460 came up to my knees, but I couldn't pull through.
Overall I'm very pleased with this particular cycle. The comparison:
Press: 210x1 -> 215x1
Bench: 265x1 -> 275x3
Squat: 355x1 -> 405x1
Dead: 415x1 -> 455x1
Neither the pre or post numbers are from the same day, just a similar window of time.
I let my press enthusiasm get away from me, and ended up needing a light week earlier than my planned week off. I learned my lesson, as I could have probably set a 225x1 PR had I been smarter.
I'm feeling quite run down, mostly from school and work stress, so I'm looking forward to a week of relaxing and some mobility work. My plans are a very small deload after the week off, and a resume of the current program with some diet clean up and (1) day of sprints. Hopefully I can continue to get stronger and recomp a little this way.