6-14-13

6-14-13

A.M.

A.  Press Clusters 1.1.1.1.1 x 5; Rest 30 sec. / 3 min
1 @ 115lbs;  1 @ 125lbs;  1 @ 135lbs;  1 @ 145lbs;  1 @ 155lbs;  1 @ 165lbs;  1 @ 170lbs - This felt good.  I was wondering how my left shoulder would feel but it felt okay, a little tight and it locked out just a hair slower than my right but no pain.  I wanted to get 170 at least for one rep but it didn't happen today.

B1.  Incline Bench Press; 7-10 x 5; Rest 30 sec.
1 x 10 @ 155lbs;  1 x 9 @ 155lbs;  1 x 6 @ 165lbs; 1 x 8 @ 155lbs; 1 x 7 @ 155lbs - I was not happy about this.  I finally went and bought an actual incline bench the day before and used it today.  The past 2 times I have stacked plates and put a strait bench onto them.  The angle was steeper on the actual incline bench and made these a lot harder.  

B2.  Weighted Chin-Ups 3-4 x 5; Rest 3 min
4 @ 35lbs;  4 @ 40lbs;  4 @ 42.5lbs;  4 @ 45lbs;  4 @ 55lbs - felt good, went kinda light to ease back into it.  

C1.  Bent Over Barbell Rows 4-6 x 3; Rest 30 sec
6 x 3 @ 205lbs

C2.  Ring Dips 18-22 x 3; Rest 1 min
3 x 22  - The first set felt good - broke once at rep 16, the last 2 sets weren't as easy.  I broke several times on both.  I finished with singles on the last set

P.M.

Prowler Sprints; 50m @ 100%; Rest 2:30 x 4; Rest 6 min x 3 (used a dog sled @103lbs)
w 70lbs - 0:18;  0:19;  0:18;  0:18
w 80lbs - 0:18;  0:18;  0:19;  0:20
w 90lbs - 0:24;  0:22;  0:14;  0:23
My calves were still pretty smoked and tight from the 200m sprints the other day so I started off a bit light to ramp my way up.  

6-15-13

A.M.
A.  Rear Foot Elevated KB Split Squat @ 3030 4-8 x5; Rest 60sec Between Legs
4 x 5 @ 70lbs per leg - These were a bit tough.  Knee mechanics were feeling better, I kept the reps low in order to keep all as quality reps

B.  Squat Clean; 3 Reps EMOM for 12 min @ 65% of 1RM (180lbs)
Good and fast, focused on knee and hips receiving and coming up with the squat

C.  30 Dead Lifts for Time @ 315lbs
4:10 - not happy with this time I was wanting something in the low or sub 3 min.  I started with 8 -6-4 then a 3.  I got pretty gassed and did some singles and a few doubles.  I could tell my form was starting to break down at the end.  I started to think about my back and shoulder - just got in my head. 

P.M.
30 min Z1 on Airdyne
229 avg watt  -  498 cal  This felt good as always,  Got to talk with Zack for a while about his programing with Marcus Philly.  He had just finished the 60 min row for max meters.