Tuesday, July 3rd, 2012
Front Squats: 145x5, 235x3, 325x2
Back Squats: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 635 x 3 x 3 sets
**This was feeling pretty good today. I think I could have done 1-2 more sets but on Thursday I am planning on pulling heavy and I don't want to have any grind sets before that.
KB snatch Prac. 2 pood x5 each hand x 5-8 sets(didn't really keep track)
GHD Sit ups: 3 sets of 20
Wednesday, July 4th, 2012
Early training session so I can go to see my chiro.
Inverted Ring Rows x 30
w DB Bench press 105's x 21
X 4 Rounds
Tricep extensions x 25 reps
w rear delt raises 30's x 50
External rotation drills
w lots of pec stretching
**My Chiro decided to try some shockwave therapy on me today. Shockwave Therapy is completely new to me. I have never heard of such a treatment and to be honest it kind of sounds like a bit of quackery. But at this point I am open minded. Shock Wave Therapy on a woman's back. It's basically like a construction worker using one of those badass concrete breakers on your muscles...using high impact sound frequency..... definitely different from the norm....and it definitely felt very different. We will see....
Thursday, July 5th, 2012
Conventional Deads: (off 2 mats) 155x2, 245x2, 335x2, 425x1, 515x1, 605x1, (off floor, add belt) 675 x 1, 735x1, 515x8 x 2 sets
KB Snatch 3-pood(106lbs) x 3 each hand x 5 sets ( i was really focusing on stopping at the top and trying to relax more on the swing)
KB Swings 3 pood x 20 x 1 set
GHD Situps: 3 x 20 reps
** Pretty happy with today. I would have liked to have done 2-3 sets of 735 today but it just wasn't feeling that strong so for every set I didn't do...I made myself do an 8 rep set w approx 70% my 1rm. This Saturday, I will be squatting 665. I am contemplating maxing out and then taking a down week...or doing one more week where i'll triple 650 in the sq, attempt a 755 DL, and do singles w 680 in the squat. We will see.
I haven't taekn a video of anything I do in the weight room these days because I almost always train alone now... A buddy was training with me today...so I actually got to video and see what my lifts look like!! ...A Thursday in the life of....