5-24-13

5-24-13

A.M.

A. Press Clusters   3. 3. 3. 3  x  5 ; Rest 30 sec / 3 min
1@ 115lbs; 1@125lbs; 1@ 135lbs;  1@ 145lbs;  1@ 155lbs  - these felt pretty good 155 was the only set that got tough, the last 3 were a real struggle - I knew that I was arching my back

B1.  Incline Bench Press  12 - 15 x 4; Rest 30sec.
1 x 15 @ 135lbs; 1 x 15 @ 145lbs; 1 x 15 @ 155lbs; 1 x 12 @ 165lbs

B2.  Weighted pull-ups 6 - 8 x 4; Rest 3 min.
4 x 8 @ 26lbs - weighted pull-ups have always been a weakness I wanted to stop at 6 on the last 2 but I   struggled through

C1.  Bent Over Barbell Rows 8 - 10 x 3; Rest 1 min
3 x 10 @ 145lbs - I haven't tone a tone of these so I went with a weight that was moderate and I knew that I could get quality reps

C2.  Ring Dips 12 - 15; Rest 1 min
3 x 15 -  last 3 to 5 on the 2nd and 3rd set got tough

P.M.

Prowler Sprints - 50m @ 100%; Rest 2:30 x 4; Rest 6 min x 2
0:15; 0:16; 0:17; 0:17     REST 6 MIN      0:15; 0:15; 0:17; 0:15
I did these sprints on the street behind the gym.  25m down a slight grade turn around and 25m back up.  I had to use a Rogue dog sled, the sled weighs 103lbs and I had a 55lb plate on it.  I wash't totally sure if this is what was recommended but it felt good to sprint with.  

5-25-13

A.M.

A.  Rear Foot Elevated DB Split Squat @ 3030, 6-8 x 4; Rest 1 min between legs - 4 sets per leg
8 per leg @ 53lbs  -  I used KBs and went a little lighter so that I could control my reps better.  It was still taxing at this weight.  On the way up I had to fight to keep my knee from wanting to come in.

B.  Squat Snatch - 3 EMOM for 12 min @ 60% of 1 RM; 135lbs
This felt good - light and fast.  I did singles on even min and TnG on odd.  I had no failed reps.

C.   TnG Dead Lifts; 3 EMOM for 10 min @ 315lbs
This got tough a little over half way through.  All were TnG but breathing was getting tough on the last half of the sets - I would hold it at the top to take a few breaths.  If this was a 12 to 15 min EMOM I don't know if I would have made it - or it wouldn't have been pretty.  My back started to round a bit on the 4th and 5th rep of the last 2 sets, but no pain after.

P.M.

30 min Airdyne @ Z1
I dont have an avg watt or total Cal for this, the AD screen shut off right at the end and I just watched the clock on the wall to finish.  This felt great I got to listen to a podcast and just zone out.