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Just finished my 13k section. Did it in 1:01, about 7:30/mile pace - 210 lbs never moved so fast. Last time I was 210 lb I was a lumbering ox. Pouring rain too.
Should probably post my new program. I'll go with TM, Volume Squat/Bench (alt. Press) on Mon, recovery squat/med. press(alt. bench) on Wed., and Intensity squat/bench (alt. press) on Friday. For pulls, I'll do RDLs on Monday, power cleans on Wednesday, and deadlift on Friday. Assistance will be limited - none on Monday (volume day is too long), weighted chins and dips on Wednesday, and whatever I feel like on Friday. I'll just start off with my latest weights from madcow since I used last week to adjust already.
Last edited by Motorschweitz; 05-05-2012 at 02:33 AM.
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Squat 142.5x5x5
Bench 112.5x5x5
RDL 100x8x3
Chins BWx15, x18, x15
Not fully recovered from that run, but got it done anyway. Nearly pitched forward on one rep in my fourth squat set, but squat morninged it up. Other reps felt heavy but not overly so. Bench felt a bit heavy too, but my shoulder is a bit tweaked, probably slept on it. Not sure what to do about RDLs, I guess I'll add 2.5 each week and try to bust out 5-8 reps in sets of 3.
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Squat 115x5x2
Press 67.5x5x3
Hang Clean 20x10, 35x5, 55x5
Power Clean 55x3, 75x3x5
Power Clean to Press 75x3
Chin BWx5, +20x2, +32.5x5x5
Dips BWx10, +20x6, +35x10x2, x13
Weighted Situps +20x10x3
Nothing of note, except that PC felt good and explosive, and that I think I'll try to program my weighted chins a bit. Just add 2.5 kg every week if I can, though my grip is the first thing to give out so I'm not sure if I can do this for very long.
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Squat 157.5x5 (PR)
Bench 140x2 (PR)
Dead 175x5
Chins BWx15, x15, x11
Wish I could be prouder of the squat but it didn't feel perfect, oh well. Pretty damn proud of the bench PR though, it was a real 3 plate bench. Shoulda gone for 3 reps, but played it safe. Deadlift was meh, I think I have some form issues, as this was my first heavy set in my new shoes.
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Nice PRs dude! And already in the first week of texas. Keep'em coming!
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Thanks man! Sadly, I got sick after playing football on a cold, windy, rainy day so this week is a lost week. I might be ok by tomorrow, for sure on Friday, but probably have a small reset in store next week. Nasty flu so I might have lost some strength.Originally Posted by armin
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Hope you get better soon! Bosnia just had it's 15th May's snow, you can't believe it till you see it, I have to care not to get sick as well. Snow pouring down like in January two days ago, and they said it might fall tonight as well.
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We had snow here too, but only above 800 m. Mostly rain, but still cold, like 3 or 4 degrees. Where are you in Bosnia? I was in the Balkans last summer for a backpacking trip, and visited Mostar and Sarajevo, loved them both.
Today's workout
Squat 130x5x3
Press 72.5x1, 80x1, 90x1, 70x5
Hang Clean 60x5x2
Power Clean 60x3, 80x3x5
went light on squats, I think I'm still a little sick. Wanted to hit 90 again on press (matching a PR), and then did a dropset. Power cleans were hit and miss again, arm pulling some and some felt right. I might work out again tomorrow, a similar workout at my normal gym so I can get my 2 day rest before my next VD.
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Squat 135x5x2
Press 92.5x0, 92.5x1 (PR)
Hang Clean 55x3x2
Power Clean 55x3, 75x3, 85x3, 87.5x3x5 (PR)
RDL 115x5x2, x7 (PR)
Pull up BWx17, x10, x10
Glad I went in today - wanted that press PR and got it. Missed on first try, but had a bad start so I got it on the second try. Felt pretty damn good. Didn't go too hard on squats, gotta save up for Monday. PC PR was a pleasant surprise too, because they went up so easily. I think I'm better now, although I'm still hacking up a bunch of crap. I'll stick with the same weight for VD and still try to bump up to 160 next ID, if I feel ok (talkin bout squats).
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Awesome press PR man! good job!
I'm from Sarajevo, glad you liked the town. Hope you tasted some of the bosnian national meals
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