4-18-14

4-18-14

A.  Squat Snatch;  20 Singles @ 75% 1 RM;  Rest 90 sec
Complete @ 180lbs - This felt really good, I had no failed reps in the warmup or working sets.

B.  1 1/4 Back Squat;  12,  12,  12,  12,  12;  Rest 3 min ( same weight across all sets)
Complete @ 205lbs - This was tough.  I warmed up to 225lbs with sets of 3.  I started at 225 and got to 10 reps and decided that I probably couldn't maintain that weight for 4 more sets so I dropped to 205lbs.  This was still really tough on the last 3 sets, my lower back was getting tight and breathing and heart rate were spiking after the 6th rep or so.  This was good though.  

C.  GH Raises; 5-6 x 5;  Rest 2 min
6 x 5 - I was glad to see these in the programming today.  I need to get my posterior chain stronger.  And now that I am doing them right I can really feel the benefit.  Sets of 6 felt good.

D.  KBS 2pood Russian;  25 Unbroken x 3;  Rest as needed bw sets
Complete - Felt good.

E.  Hollow Rocks;  Accumulate 2 min for Time x 3;  Rest 2 min
2:34;  3:03;  3:10 - This was harder than I thought.  I tried for larger sets on the first one and once I failed I had trouble holding the other sets.  On the last 2 I broke them into smaller sets and tried to minimize the rest.  This was good.  

4-19-14

A.M.

A.  Split Jerk Clusters 1.1.1.1.1 x 5; Rest 20 sec/ 2 min ( 85% of o1RM for all)
Complete @ 250lbs -  These felt good today, no failed reps.  

B1.  Push Press;  6-8 x 5;  Rest 1 min
8 @ 165lbs;  8 x 2 @ 170lbs;  7 @ 175lbs;  6 @ 185lbs - These felt good this morningI kept the weight moderate and did all TnG.  Looking back I probably should have gone heavier.  

B2.  Weighted Eccentric Only Pull-Ups @ 31A1;  4-5 x 5;  Rest 2 min
5 @ 70lbs for all sets - these felt good.  I enjoyed this we do these a lot for the classes but I haven't done them in a  while.  

C1.  Bench Press;  10-12 x 5;  Rest 2 min
12 @ 165lbs;  12 @ 170lbs;  12 @ 185lbs;  12 @ 195lbs;  12 @ 205lbs - These felt solid today

C2.  Bent Over Single Arm KB Rows;  6-8 x 5;  Rest 2 min
8 x 5 @ 100lbs for all sets - These were tough but felt good and smooth.  I was happy with the way today went,  I just flowed through enjoying each progression and didn't put any extra stress on hitting certain weights.  My focus was enjoying my time in the gym.  I'm pleased.  


P.M.

60 min Hike
Complete felt good to get out and relax and clear my head.  I would have liked to have gone longer but we have family in town and we are cooking out this afternoon and I'm in charge of smoking the ribs.  lol