6-28-13

6-28-13

A.M.
A.  Press 5,4,3,2,1; Rest 2 min
2 x 5 @ 95lbs;  1 x 5 @ 115lbs;  1 x 5 @ 135lbs;  1 x 5 @ 145lbs;  1 x 4 @ 155lbs;  1 x 3 @ 165lbs;
3 x 1 @ 175lbs - failed on the second rep of each, got it stuck each time at the top of my head;  
1 x (F) @ 180lbs - I wasn't happy at all with this.  I was feeling pretty good at the start but just didn't get to the weight that I expected.  I was pretty bummed

B1.  Incline Bench Press; 3-5 x 5; Rest 30 sec.
1 x 5 @ 165lbs;  1 x 5 @ 175lbs;  1 x 4 @ 185lbs;  1 x 3 @ 190lbs;  1 x 3 @ 195lbs - I'm pretty sure that I had a little bit of help from my spotter on the last rep of the last set.

B2.  Weighted Chin-Ups 1-2 x 5; Rest 3 min
2 x 2 @ 58lbs;  1 x 2 @ 63lbs;  1 @ 68lbs;  1 @ 73lbs

C1.  Bent Over Barbell Rows 2-4 x 3; Rest 1 min
3 x 5 @ 225lbs

C2.  Ring Dips;  25 for Time x 3;  Rest 1 min
0:36;  0:39;  0:51 - Just started to hit that point at the end of the second set and around the last third of the final set where I just dropped off and had to drop to doubles and triples.  I was trying to minimize rest after each drop.

P.M.
Prowler Sprints 100m @ 100%; Rest 5 min x 4 (used a 103lb sled with 90lbs added)
0:48;  0:50;  1:04;  1:49 - These were killer.  I had 50m marked off down the street.  The first 50 was down a slight decline, then turn around and back up. After the second sprint I didn't feel like I ever recovered.  The last 100 I had to break three times on the way back up because my legs were locking up.  

6-28-13

A.  Rear Foot Elevated BB Split Squat 4-6 x 3/leg; Rest 1 min bw Legs
1 x 6 @ 95lbs;  1 x 6 @ 135lbs;  1 x 6 @ 145lbs;  2 x 4 @ 155lbs.  -  These felt better than last week, I felt like I had more control in keeping good knee mechanics.  The 2 sets at 155lbs I only did 4 reps because I wanted them to all be quality, They were tough though.

B.  Squat Clean; 3 Reps EMOM for 12 min @ 70% 1RM (192.5lbs - I went to 195lbs)
Complete - These felt great stronger than last week.  I was focusing on fully and aggressively finishing the pull and catching the bar with good mechanics at the bottom and in the front squat.  

C.  TnG Dead Lift @ 315lbs; 2 Reps on the 25 sec for 20 Sets
Complete - These felt great or as good as heavy dead lifts can.  My form never broke down and my breathing was controlled throughout.  

P.M.
Airdyne 30 min @ Z1
287 avg watt; 617 cal - as always I enjoyed this, I might have been going a bit harder than Z1 but I was able to keep it under control and talk with folks as they came by.  I tried to not go over 300w so that I would not over due it and burn out.