7-5-13

7-5-13

A.M.
A.  Build to a Max Press
3 x 1 @ 95lbs;  3 x 1 @ 115lbs;  3 x 1 @ 135lbs;  1 @ 145lbs;  2 x 1 @ 155lbs;  1 @ 165lbs;
1 @ 170 lbs;  1 @ 175lbs;  1 @ 180lbs;  1 @ 185lbs (PR) - I'm stoked about this, I've been wanting to hit this for a long time.  It was quick off my shoulders and went up easier than I expected.  I tried 190 but only got it up to my forehead.  

B1.  Build to a Max Incline Bench Press
2 x 1 @ 135lbs;  2 x 1 @ 155lbs;  1 @ 165lbs;  1 @ 175lbs;  1 @ 185lbs;  1 @ 195lbs;  1 @ 205lbs
1 x (F) @ 210lbs - I had to get a little help here.  I was surprised at this, I was expecting more here.  I have gotten more in the past.  I don't know if the back angle is a bit high or what - but it is what it is.  

B2.  Build to a Max Weighted Pull-Up
2 @ 35lbs;  2 @ 40lbs; 1 @ 45lbs; 1 @ 50lbs;  1 @ 53lbs; 1 @ 58lbs;  1 @ 63lbs;  1 @ 68lbs;
1 @ 73lbs;  1 @ 75.5lbs;  1 @ 78lbs;  1 @ 80.5lbs;  1 @ 83lbs;  1 @ 85.5lbs;  1 @ 88lbs - questionable but super close if not.  -  These felt good today I was surprised at the increase in weight over the past few weeks.  Stoked about this as well

P.M.
Sled Sprint 100m @ 100%;  Rest 5 min x 5 (103lb sled w 90lbs added)
0:44;  0:44;  1:09;  1:51;  1:57 - I was hoping that these would feel better than last week but they were still horrible.  After the third sprint I was hurting pretty bad, quads and gluts were locking up and stomach was upset.  

7-6-13

A.M.
A.  Squat Clean; Build to a Max
5 @ 135lbs;  2 @ 165lbs;  2 @ 185;bs; 1 @ 205lbs; 1 @ 215lbs; 1 @ 225lbs;  1 @ 245lbs;
1 @ 255lbs;  1 @ 265lbs;  4 x (F) @ 275lbs - The pulls and catch felt great on all the weights, and I was happy with the mechanics. The squat out of the bottom started to get tough at 255lbs.  I caught 275lbs easily each time everything felt good I just stalled out at parrell.  I know that I could have pulled and caught 280 or 285.  275 is my current PR and I know with a bit of work that I can get past it.  I can tell that all the explosive and speed work that we are doing is paying off, my squat just isn't there.  I haven't really squatted since I came out to AZ in April.

B.  Dead Lift; Build to a Tough Single
4 @ 135lbs;  5 @ 225lbs;   2 @ 255lbs; 2 @ 275lbs;  1 @ 305lbs;  1 @ 335lbs;  1 @ 365lbs;
1 @ 385lbs; 2 X (F) @ 395lbs - These didn't feel really good or bad today, they were just lifts.  as the weight started to get heavier I could feel that I we getting pulled forward and was not being efficient.  My legs were still feeling the sleds from yesterday and I could feel my left hamstring pulling on my knee.  I decided to call it and not push too far.  I really wanted to get over 400 today, but it is what it is.

C.  Rear Foot Elivated BB Split Squat 3-5 x 3 / Leg; Rest 1 min bw Legs
1 x 5 @ 95lbs;  1 x 5 @ 115lbs;  1 x 5 @ 135lbs;  1 x 5 @ 155lbs;  2 x 3 @ 165lbs;  1 x 3 @ 170lbs - These felt good but were tough my legs were feeling it by now.  

P.M.
Airdyne @ Z1 for 30 min
233 Avg Watt
503 Cal.  - This felt good as always,  I tried not to push it this time and keep it at a true Z1