BW - 220, waist: 38"
TT - 1 hr, 6 min
Squat:
w/u - 45 x 5 x 2, 135 x 3, 225 x 3 x 2, 315 x 2, 375 x 1 (BL), 415 x 1, 445 x 1
work sets - 430 x 5@8.5 (~30 min TT)
Press:
w/u - 135 x 3, 165 x 2, 185 x 1
work sets - 200 x 5@8.5, 185 x 5 x 3 (~3 min rest, ~20 min)
DOH Deadlift:
(PC) 185 x 2, (DL) 225 x 3, 315 x 1, 405 x 3 (F), (mixed) 405 x 2
Notes:
Squat warmup felt like shit. Thought the set at 430 was gonna crush me, but I think I was just a little stiff and didn't brace properly during warmup. The set itself felt surprisingly easy. Brace makes all the difference, it's like the difference between a belted and unbelted set.
Press was also pretty easy, but I wanted clean reps so I went for drop sets over grindy sets across.
DOH deadlift is my light deadlift accessory for the time being. I think I'll try to alternate that with a heavy deadlift 5RM every other Monday. I should be able to do 405 x 5 by now, but I think the one tactic I've neglected is using a DOH overload.
Glad you're doing well! I start school in a couple weeks. I've been trying to make the transition to singles/doubles and a little more frequency for power cleans, but I'm being a little indecisive. Plus I'm really trying to keep my workouts as short as possible. They're consistently over an hour, and I'd love if I could cut that down a bit. I'm still not sure how school will affect that, and I have more business trips coming up soon. Should continue to be a fun rat race!
BW - 219.2
Devil's Tricycle:
5 min w/u, 7 x :20/1:40, 5 min c/d
Notes:
Love that metallic taste.
Thanks to Farback for introducing me to Robert Service:
Last edited by Eric K; 09-09-2016 at 03:34 PM.
Or even Robert Service.
"Sam McGee" and "Dan McGrew" are real classics to me.