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Tuesday, June 22, 2010


Posting it up!


Foam Roll
Dynamic Warmup

40lb MB Thruster throw 3 x 5
Broad Jump 3 x 5

Bench Press / Ring 1h row 4 x 10
45 x 5
95 x 3
135 x 3
165 x 3
185 x 3
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1 - sloppy, Thinking I need to bump my kcals up a bit to get my strength to start climbing again here.

Sand Bag Turkish Sit-up
140lbs x 5/side
180lbs x 5/side heavy

AMRAP (As Many Rounds As Possible) in 12 minutes
20 double unders / 15 American style kettlebell swing @ 55lbs / 3 ring muscle ups

Finished 7 rounds and 1 set of rope.

All rope and swings unbroken. It was raining so grip was terrible on the muscleups although I didn't miss any reps.

Awesome workout. Past 3-4 weeks I've been eating 3800kcal/day. My weight has gone from 169 to about 172 in this time. I've gotten leaner too, pretty cool. Anyway, my bench performance today shows me I should probably bump my kcals up. I'm going to try 4400kcal/day for the next few weeks, and see how my strength is. I haven't been this light in a long while.

Diet has been all vegetables, fruits, eggs, grass fed beef and venison. Post workout is malto, dextrose and BCAAS.

Hopefully the next few weeks will have me doing something worth taping and posting!


BulletJim said...

Great posts man! I am always wondering how other athletes train on a daily basis and it is cool to be able to check this out. I wish every one would do the same as it would help the lifting community tremendously. I'll be watching the bench progress with interest. Good luck!

djpope said...

Thanks Mike, I've been watching your blog too, very cool. I just took some videos of some squat snatches, which I'm pretty terrible at. Once I get them up do you think you could take a look and see what I'm doing wrong?