Getting strong down-under

[manisstrong]

Nice Squat, PR?

[51M0n]

Nice Squat, PR?

Thanks.
It was a gym PR, I did 175 in comp back in july, but that was with a monolift. Looking forward to hitting the 4 plate mark

[51M0n]

Decided this morning that I should try and do at least one conditioning session a week (yeah, i'm a slack-ass, i know that i should do cardio but always find reasons to put it off).

Anyway when I got to my gym, they were having an open day, including a 'dash-for-cash' 500m C2 sprint race. Worked out well since I was going to do row sprints anyway.

I must be a lot better at rowing than I thought I was, since my time of 1:27 was good enough to put me in 1st place (was still in 1st when I left). Not bad for somebody that only rows for 3 minutes as part of my warm-up.

EDIT: Ended up winning it, nice $50 bonus.

Was absolutely gassed afterwards however, had to lie on the bench for 10 minutes to catch my breath.

Did a few rounds of tyre flips afterwards (1st time), they are awesome fun, think I'll try and do a row/flip session on Saturday from now on.

Looks like C2 sprints is one cardio exercise that strength is really important.

[51M0n]

Press
5x43.75
5x50
5x57.5

Squat
5x5x142.5



Happy with these, depth looks good on most. Only issue was that my head position was off for the first few sets.

Dip
5x5x-25

[51M0n]

Deadlift

4x172.5
2x172.5

Think I will try doing 2x3 next time as form is breaking down too much to do 1x5. Also need to remember to use the lats to keep the bar close.

Bench
3x57.5
3x67.5
3x75

BBRows
5x10x60kg

[51M0n]

Press
50x5
57.5x3
63.75x3

Squat
3x165
1x165

Last rep of first set was marginally high. I was feeling good so I did a follow up after a few minutes rest.

Chins
3,2,1

H.C
3x10x35
2x7x35

[51M0n]

Conditioning
3 rounds of c2 sprints @ 1:40/500m

with

3 rounds of chins 3,3,2,3

[51M0n]

Bench
5x60
6x67.5
5x77.5

Squat
5x5x145
Back was rounding a bit on second last set, need to keep the chest up more.
http://www.youtube.com/watch?v=ZwYknbYuY3A

Chins
4,3,3

Decided to have a shot at flipping the largest tyre my gym has (meant to be 500-600lb). Did 2 flips.


Was totally gassed so I skipped dips. Thinking about trying unassisted dips next time.

[51M0n]

Dealift
2x3x177.5

Think back is rounding too much. Am going to swap to the texas method layout rip posted on T Nation (with DE deadlifts). so I'll do a slight deload.

Press

3x42
3x50
1x57.5

DB rows
80lb x 10,9,7,7,8

[51M0n]

Missed my last training session. Had a really bad nights sleep due to hip pain (most likely from my inflamed SI joint). Felt like shit on Thursday so I just did some chins in the local park.