11/21/2010

11/20/2010 - Dynamic Effort Lower - Deload Week

Dynamic Warmup

Squat Snatch 4 x 2
95 x 3, 3, 3
115 x 2
135 x 2
145 x 2
145 x 2
145 x 2
155 x 2
165 x 2

Sets at 145 didn't feel too good. I got my head right and got the rest of the sets no problem. Technique is looking solid. I'm never really excited for this lift. don't think this is a new best but i'm only doing these once per month so not bad.

BB Front Squat w/reverse purple bands 4 x 2- no tension on top.
135 x 5
185 x 2
205 x 2
225 x 2
245 x 2
265 x 2
275 x 2
295 x 2 - belt on - knees weren't feeling great after the squats and pistols last week. Gonna have to switch up my game plan for the future.

BB Reverse Lunge 2 x 6
95 x 6/leg
135 x 6
185 x 6 - left groin still hurtin, dunno what to do here. Been stretching like a mother. Seems to be getting worse. Starting to affect my strength.

Ring Absaw 3 x 12

Met-con
Ring muscle-up / Box Jump / situp / 40lb wall ball
21-15-9 - itouch died in the middle guessing it took around 15 min? My muscle ups are definitely getting better.

Got a 4'x8' dry erase board for the gymmo. Didn't nail it up but its gonna look good! Also got a diesel fuel heater for the cold, but I think the diesel fumes aren't worth the heat. Really been getting used to the cold lately doesn't bother me at all. Neither the other guys.

11/21/2010 Max Effort Upper

Cable Hi to Low Press 3 x 15

Weighted Pushup 2 x 6
70lbs x 6
135 x 6
160 x 6
180 x 6 definitely a new best. They started looking a bit shaky here.

SS with Weighted recline row (feet elevated) 2 x 6
45 x 6
90 x 6
135 x 6
160 x 6

Black Burns 2 x 10 sec. 10lbs YTUWV
SS w/Standing BB Curl 95 x 10, 105 x 6
Half Kneeling cable punch press 3 x 10/side

2-3 minute shoulder extension stretch
2-3 minute heel cord stretch - squats have been looking much better lately.