7-26-13

7-26-13

A.M.

A.  Push Press @ 41x1, 2-3 x 5; Rest90 sec
2 x 3 @ 135lbs;  3 @ 155lbs;  3 @ 165lbs;  3 @ 175lbs;  3 @ 185lbs;  2 @ 190lbs;  2 @ 200lbs - These felt pretty good, holding my breath on the 4 sec eccentric with this weight got me light headed a bit.  I feel like these will help a lot.  

B.  Bent Over Supinated Barbell Row 2-4 x 5; Rest 2 min
4 @ 155lbs;  4 @ 175lbs;  4 @ 185lbs;  4 @ 195lbs;  2 x 4 @ 205lbs;  4 @ 215lbs;  4 @ 220lbs
4 @ 225lbs - Felt good grip was going at the end, didn't use hook grip.

+
10 Rounds for Time
10 T2B
10 Ring Dips
9:58 - I started to break the sets earlier than I did a few months ago.  I beat my old time by 7 sec.  Not  a huge improvement but I'll take it.  

P.M.

Airdyne 2 min for Max Calories; Rest 14min x 3
                     1           2          3
Avg Watt -  570   -   551  -   531
          Cal -  82     -   76    -   74
The first set felt better than I was expecting it to.  The first min of the 2nd set felt strong but I started to die off the last 45 sec.  The 3rd set was a struggle to maintain, my quads were just taxed.  The rest between sets felt like more than enough but I was happy to have it.  

7-27-13

A.M.

A.  OHS @ 22x1, 2-3 x 3; Rest 2 min
2 x 3 @ 135lbs;  3 @ 165lbs;  3 @ 185lbs;  3 @ 205lbs;  2 @ 225lbs;  2 @ 235lbs;  2 @ 245lbs
1 @ 255lbs (F) coming up on the second rep.  My shoulders were just getting super tired holding the weight, coming up on that second rep of 255 my left shoulder dropped a bit and I lost the weight.  My previous 1RM was 265 I feel like I could possibly get more now.  The squat and mechanics feel great.

B.  Back Squat; Build to a 5RM w Perfect Mechanics
1 @ 135lbs;  1 @ 185lbs;  1 @ 205lbs;  1 @ 225lbs;  1 @ 245lbs;  1 @ 265lbs;  1 @ 285lbs;
1 @ 295lbs - I called it here because I could feel  that I was driving harder with my left leg on the last two reps @ 295.  I was really focusing on mechanics and controlled eccentric and concentric movements.  I didn't make big jumps because I was wanting to get in some quality reps.

C.  Power Snatch Clusters 1.1.1 x 5; Rest 15 sec / Rest 3 min
3 @ 95lbs;  2 @ 115lbs;  1 @ 135lbs;  1 @ 155lbs;  1 @ 165lbs;  1 @ 175lbs;  1 @ 180lbs;  
1 x 2 @ 185 (F) on 3rd rep.  These felt good, my shoulders were just feeling it on the catch today.  

P.M.

Hike 60-90 min
85 min hike - It was good to get out and have some time alone and reflect on the week.  Everything at the gym has been straitened out and getting back to normal.  I'm glad that this week has passed but it was a learning experience for all.