8-9-13

8-9-13

A.M.

A.  Weighted Lean Away Chin-Ups 4-5 x 5; Rest 2 min
2 x 5 @ 26lbs;  2 x 5 @ 35lbs;  1 x 4 @ 37.5lbs;  2 x 4 @ 40lbs - I have never done these before, they were pretty tough.  The last rep got tough on the last sets. 

B.  Bent Over Single Arm DB Elbowing Rows 10-12 x 4; Rest 1 min bw Arms
12 per arm x 4 @ 50lbs - I wasn't sure what these were exactly.  I tried to look them up on the Internet and I asked around the gym.  The best that I could come up with was a normal DB row with a circular finish at the top going backwards.  I could definitely feel this in my lower scapula and lats.

C1.  Push Press 2-3-Tough Reps x 5; Rest 10 sec
1 x 3 @ 185lbs;  1 x 3 @ 195lbs;  2 x 3 @ 205lbs;  1 x 2 @ 215lbs

C2.  Bench Press 8-10 x 5; Rest 20 sec
1 x 10 @ 155lbs;  1 x 10 @ 165lbs;  3 x 10 @ 170lbs

C3.  HSPU; 15 for Time x 5; Rest 4 min
0:23;  0:28;  0:34;  0:58;  1:09
This was tough but I really enjoyed it.  My shoulders were totally feeling it after the 3rd set.  The HSPU were the hardest part.  The first 2 sets were unbroken, the 3rd I broke once, and I broke 3 times on the last 2. 
P.M.

Row 20 sec @ 100%; Rest 2:40 x 4
116m;  116m;  116m;  118m

Row 30 sec @ 100%; Rest 3:30 x 3
176m;  176m;  174m

Row 60 sec @ 100%; Rest 4 min x 2
341m;  336m
These felt pretty good.  The last 60 sec row was tough. I felt I was recovering well throughout  the workout with the rest given.  Everything today felt good, I was rested and ready to get back and go.  I'm looking forward to tomorrows workout.  I'm stoked with the progress that's being made.

8-10-13

A.M.

A.  Squat Snatch; Build to a Tough Single
3 @ 135lbs;  3 @ 115lbs;  3 @ 135lbs;  1 @ 145lbs;  1 @ 155lbs;  1 @ 165lbs;  1 @ 175lbs;
1 @ 185lbs; 1 @ 195lbs;  1 @ 205lbs; 1 @ 215lbs;  (F) @ 225lbs - I was getting pretty frusterated here at the end.  But I know that it is just one day of lifting and they all can't go just like I planed them to.  The weight felt great the pull and speed on the bar felt awesome.  It was just the catch that was off.  I caught it several times and my shoulders just gave out.  I lost the bar twice behind me.  I know that I could have pulled more weight this morning but my catch at the bottom was not happening.  I know that I have more in me.  I'm stoked with how good the weight was feeling though, I know the work put in so far is working.  

B.  20 Squat Snatch for Time @ 77% of A.
4:17 - I used 77% of 215 today.  This felt good I wasn't rushing it and the snatches felt smooth.  My knee mechanics were good and I didn't fail on any reps.  I was really happy that my knee didn't come in when I was getting fatigued like it did on the first test.  

C.  Back Squat @ 2020; 45 Continuous Seconds of Work @ 135lbs; Rest 45 Sec x 6
10, 10, 10, 10, 11, 10 - These felt pretty good.  I was really focusing on keeping proper mechanics, equally distributing my push through both legs and not shifting my hips.  

P.M.

30 Min Airdyne @ Z1
252 Avg Watt, 543 Cal - As always I enjoyed this, just get to zone out - think and listen to music.  It was a good way to end the day with a good sweat.