SATURDAY, APRIL 30th, 2011
Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 615x1, 640lbs x 1 rep x 10 sets
Box Jumps: 5 x 5
All in all a pretty good day. The workout took a little bit too long because I was sharing the rack with Willie and Kade and changing the weights frequently slowed things down. These long rests probably helped me with the latter sets. So far, my squat is feeling as tho it is slowly coming back. As I continue to re-introduce the heavier poundages onto my back, and continue to do multiple sets with them, I am confident that my body will remember what needs to be done.....
FRIDAY, APRIL 29th, 2011
My shoulder is still feeling a little bit unstable from the 48kg turkish get up drop. So I am playing it by ear. Ideally, I would like to do some singles with 415 in the bench press but we will see. *** Note my wrist has been bothering me from doing so much handstand assistance work this past couple weeks that holding weight really hurts.
Bench Press: 135x8, 225x5, 275x4, 315x2, 365 x 5 x 5
My wrist was the limiting factor, as some as I unracked 365 and felt the pain in my wrist I knew that I did not want to go any heavier.
(Ring Dips x 20 w Ring Pull Aparts x 20) x 4 sets
(Handstand on knuckles for 30s holds w 10lb cuban cleans x 25) x 3 sets