5-31-13

5-31-13

A.M.

A.  Press Clusters  2.2.2.2 x 5; Rest 30 sec. / 3 min
1 @ 135lbs;  1 2@ 145lbs;  1 @ 155lbs;  1 @ 160lbs;  1 @ 165lbs  - I know that my S2OH needs improvement but I like these clusters.  165lbs was tough 30 sec went by quickly, I tried 170lbs but failed on the second set of 2 - I couldn't recover quick enough. 

B1.  Incline Bench Press; 10-12 x 5; Rest 30 sec.
1 x 12 @ 155lbs;  1 x 12 @ 165lbs;  1 x 10 @ 175lbs;  1 x 9 @ 175lbs - I failed on the 10th rep of my last set it just stalled out about 2 inches from the top.

B2.  Weighted Pull-ups 4-6 x 5; Rest 3 min.
3 x 5 @ 53lbs;  2 x 4 @ 53lbs  - My shoulders were definitely taxed by the end of this

C1.  Bent Over barbell Rows 6-8 x 3; Rest 60 sec.
3 x 8 @ 175lbs

C2.  Ring Dips 16-18 x 3; rest 60 sec.
3 x 18  - The first set was unbroken but the last two I had to take multiple breaks.  I need to work on my endurance here.


P.M.

50 m Sled Sprints @ 100%; Rest 2:30 x 3; Rest 6 min x 3
Set #1 -                                   Set #2                                 Set#3
rest 2:30         rest 6 min        rest 2:30      rest 6 min       rest 2:30
0:21                                         0:20                                   0:25
0:21                                         0:23                                   0:27
0:21                                         0:23                                   0:29

These were done with a 103lb dog sled with 90lbs added

6-1-13

A.  Rear Foot Elevated DB Split Squat @ 3030, 6-8 x 5; Rest 1 min between legs
3 x 8 per leg @ 53lbs
2 x 8 per leg @ 63lbs

B.  Squat Clean; 3 EMOM for 12 min @ 60% of 1 RM  - 165lbs
These felt good and quick, focused on good knee mechanics and bouncing out of the hole.  half were singles and half were TnG.

C.  5 TnG Dead Lifts EMOM for 10 min @ 320lbs
This was tough and taxing both physically and mentally.  My thoracic started to round a bit on the 7th set but not bad enough to hurt, I had to turn off my head and finish the reps knowing that my body could handle it.  I felt good after and no pain the rest of the day.

P.M.

30min Airdyne @ Z1
213 avg watt
463 cal
I enjoyed this.  My mom came up to the gym and we got to talk while she was rowing and practicing DUs.  And yes my whole family needs to improve their DUs.