Reply With QuoteThis program of Andy's freaking works.
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Wow...315 for fives, for 3 sets across? And just 5# short of your 5rm? I agree, it sounds like you have the momentum to blast right past your PR.
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This program of Andy's freaking works.
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217.8 - 4.5 hrs straight no wake up
Press
+2.5 127.5x4,xF. x5x2, x1
First set the groove was just way off. Felt like I missed the timing on basically every rep. Despite that, bar was moving well, but I was just out of position to grind the 5th. 2nd and 3rd sets I was able to clean up. They were @10 but not the bone crushing soul wrenching @10's that 125 was. Rested for a min after 3rd set and made up the missed rep, gonna go up to 130 next cycle. Man training is so much fun when you're actually getting stronger.
CGBP
172.5x8, 160x10, 137.5x12
Airdyne
9 x 20:100
Not my best session, but I got thru it. Consistent, every sprint was right at 90 rpm with the occasional touch on 91.
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219.0
Chin-ups + pull-ups
27 + 22
30m AMRAP.
BB rows
150x8, 135x10x2
I officially have my warm-up for bball league. I was asked to scrimmage against the Varsity girls team that my wife is the asst coach of, in order to get them ready for playoff intensity. They're 19-0 this season, it should be interesting given I haven't played in 10 months and they're in mid season shape, but I plan on slaughtering them. I'm evil like that. 28 year old man vs teenage girls, impressive I know.
Still trying to get a team locked in for my league, so I'm not psyched up for it yet, plus I have other things on my mind with kid #2's eta March 1.
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NOW you got me interested with the BBall talk. (I played rec league longer than I should have, 40 and over, and tore my ACL).Originally Posted by Agilic
I know you'll generally have fun, but my question is: anything specific you want to throw the girls way? For example, do you think scrimmaging against at least one man, they'll benefit from things they might not normally encounter? For example, posting them up and focusing on rebounding with authority?
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Oh man, I plan on just going pretty much all out effort. Probably mostly drives and post ups, intense pressure defense, physical play. These girls play hard, but I've watched 2 of their games this year, and there's a whole other level of intensity they haven't reached yet. It'll be fun, I'm anxious to see if all this Airdyne work will carry over to the court for me. For the past 3 years I've gone into bball season with dreadful conditioning.
I did the same thing a couple years ago when my wife was JV head coach, and they thought I was insane the way I pressured the ball, hustled, moved without the ball, set screens, diving for loose balls, etc.
Check out some of the earlier parts of this log if you want to read my game recaps from last season!
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218.2
Squat
250x5x3
8m rests and @9.5's. Revenge from last cycle's 5,5,3 fail. I should be due for a really good squatting day soon, but this was pretty brutal.
Front squat
165x7, 145x9, 135x8
Managed +1 rep on first 2 backoffs vs last week and managed a 3rd set. Still not close to rep goals of 8, 10, 12. Maybe after 2's next week it'll happen.
Calf raise
175x15x3
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220.2
Jump shots at the park. Took me like 3-4m to remember how then I started shooting it well.
Airdyne
14 x 10:50
Only planned for 13 but I felt like I had it in me and went for it. Good hard honest sprints today - 100+ rpm.
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Bench
+2.5 212.5x2x3
8m rests and @10's. Not the longest grinders ever, but definitely 10's. Got pretty exhausted running against the girls Varsity this morning so that may be a factor..
Dips
4 sets of 10
Had a splitting headache that was getting worse but I toughed them out. Sickness going through the house.
BB curls
85x8, 75x10, 60x12
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You weigh more than me....back to the milk I go!
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