hello friends.
I skipped a lower body day to try and fit everything in before I head out to Boston next thursday. Its the end of a deload week so that isn't bad. Getting really jacked up for next month's training
11/22/2010 - Deload Dynamic Upper
Dynamic warmups - little extra cold as butt today. Felt bad today, didn't push too hard, recovering.
Push jerks 3 x 3 @ 50%, 3 x 3 60% max
95 x 5, 5, 5
135 x 3
145 x 3
145 x 3
165 x 3,3,3 - nice light and snappy.
Weighted Dip 3 x 4
BW x 4, 4
25lb x 4
45 x 4
70 x 4
90 x 4 took it easy.
Weighted Pullup 3 x 4
Bw x 4, 4
25 x 4
45 x 4
70 x 4
90 x 4 - Light weight!
Called it tere. Feeling real exhausted no need to push it on a deload week.
11/24/2010 - feeling awesome, first day of 4 week cycle
Dynamic Effort Lower - 1st week high volume
Dynamic Warmups
Power Clean 3 x 3
135 x 5, 5, 5
185 x 3
205 x 3
225 x 3
240 x 3
255 x 2 - new best here but don't think my strength is where it could be here.
Squat Clean 3 x 3 - had a tough time getting into a comfortable groove in the squat
135 x 5, 5
185 x 3
205 x 3
225 x 3
245 x 3 - PR even though it didn't feel great definitely getting stronger.
14" Low Box Squat 4 x 6
95 x 6
185 x 6
235 x 6
255 x 6
285 x 6
300 x 6 - belt on. Probably a new best at this height.
1h DB Reverse Lunge 3 x 8
70lbs x 8
110 x 8
130 x 8
SS with Ring fallout 3 x 10
And then donezo! Fun start. Real pumped for the next weeks.
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