Hips were feeling great. I just had to see how they would feel once i put 600 plus pounds on my back.
Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 605x1(not feeling bad but I can tell that I can still not do volume with this weight or more, and I did multiple singles on Saturday so not today).
Did one more heavy set just so I could remind myself of what weights I need to move. approx 90%, 635lbs x 1 ( it felt pretty good, not as smooth as before Raw Unity, but at no time did it feel too heavy for me)
To get my volume in I took a card out of Sam Byrd's books. We spoke on the phone and discussed working around injuries. 60% squats focusing on speed works for him, and it works for Fred Hatfield aka Dr. Squat....so I took it and modified it a little bit. I gave myself a 10 minute ceiling to perform multiple sets of 5 repetitions in the squat @ 60%). 425lbs x 5reps(3:0:1) x 7 sets <10 minutes.
Box Jumps: 5 x 5
My legs felt jacked, pumped, and gassed. And my lower back was pretty pumped from both the squatting and jumping. I had not felt like this since week one of the Smolov cycle I did last July. All in all, I feel like today's session will get me feeling healthier.
MONDAY, March 7, 2011
***** I did an AM and a PM session today.
AM
I wasn't really sure how the shoulder was feeling so I just thought I would play it by ear up to around 80%.
Bench Press: 135x10, 185x5, 225x3, 275x3, 315x2, 365x2(shoulder felt a little 'iffy' at this intensity so I decided to try something a little different for fun as I don't really need to start getting serious in my Raw Nationals(june11) prep for another couple of weeks.
-->> 60% my 1rm x 5 reps(3:1:1 rep speed) x 10 sets with a 20 min maximum
This actually felt really good, gave me a crazy pump and allowed me to focus on many many repetitions with technique.
(SWGChins x 33 w tricep pressdowns to failure w db reverse laterals 40's x 30) 3 rounds
PM
I thought I would do the same bench protocol as before as I really don't like lifting anything below 80-85% my 1RM.....i thought I would spike the volume up so I performed another 50 reps at 60%
-->> 60% my 1rm x 5 reps(3:1:1 rep speed) x 10 sets with a 20 min maximum
Total of 100 repetitions (20 sets x 5 reps @ 3:1:1) feeling good.
