Let's see how she goes today. I am supposed to do singles w 655lbs and I'm just hoping I can get at least 1- 3 sets. The re-introduction of high intensity squats has been going very well but every workout I am just not sure if I will even be able to hit one single let alone multiple singles. I find that it's fun that way... sometimes you just have to do something for the fun of it, the curiousity of "I wonder if I can." This meet coming up on June 11 I will know if I can peak for a competition only weeks out and feeling unhealthy at 8 weeks out(popped rib). It will be cool to see.
Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x2, 495x1, 545x1, (add belt) 585x1, 635x1, 655lbs x 1 rep x 7 sets
Box Jumps: 5 reps x 3 sets
I am very happy with this day. About 3 of the 7 sets I lost technique completely and was still able to muscle the weight up. This is good because in doing so, i now know that I can handle this weight for a single no matter what. I probably could have done 8-10 sets but on my seventh set a huge rottweiler came to the front of the gym(warehouse bay garage doors were open) and this dog was directly in front of me barking at me. I'd normally like to say that nothing can distract me...but my decent got really effed up and it became a rough squat. So maybe, had I not botched the technique on the 7th set, more sets would have been calling me.
Preparing for RUM 4 doing almost the exact same training cycle I did 665lbs for 6 singles about 3 or four weeks out. So I am doing fairly well right now. :)
FRIDAY, MAY 6TH, 2011
I have not been handling very heavy weights in the bench for a long time now. So I am getting a little worried about my bench. I usually comfortably open around 440lbs and feel far from this so today i need to work on some heavier singles.
Bench Press: I worked up to 410lbs which felt very easy. But, instead of increasing the load I decided to work on pausing it as I have not paused anything over 365 in the past two months. 410lbs x 10 sinlges (paused).
Ring Dips x 30 x 2 sets
Ring Pull Aparts x 20 x2 sets
THURSDAY, MAY 5TH, 2011
Today is going to be my frist real test in the deadlift. I will see how my body feels when I am handling some real weight(because anything less than 7 plates a side just doesn't count anymore:)).
Conventional Deadlift: 245x5, 335x3, 425x1, 515x1, (add belt) 605x1, 675lbs x 1 rep x 6 sets
GHD sit ups: 3 sets of 20 reps
I am very happy with this. One of my buddies Mike Sinclair trained with me today. He's about 260lbs and looking to compete in the 242's. He is a strong puller and bencher. Pulled 725 for 5 singles and they looked good. I am hoping to pull around his goal in June(he's competing as well). We both want to pull above 760lb and dabble closer to 800.
WEDNESDAY, MAY 4TH, 2011
I want to do 385 plus 30lbs chains for triples today.
Bench Press: 135x8, 185x5, 225x5, 275x3, 315x2, 365x1, 385x1, 385+30lbs chains x2(went for 3 but couldn't lock it out. 390lbs+30lbs chains x 2reps x 5 sets, 330 x 5 paused x 5 sets
Ring Dips x 25
w Ring chins x 16
w Ring Pull Aparts x 20
All x 3 sets
Cuban Cleans: 10's x 33 x 2 sets
TUESDAY, MAY 3RD, 2011
Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 625 x 3 reps x 4 sets
Box Jumps: 5 x 5
BOOOOM!! I am content with this. Let's see how the 655lb singles go on Saturday.
MONDAY, MAY 2ND, 2011
Bench Press: 355+60lbs chains x 3 reps x 8 sets, 325 x 5 paused x 5 sets
Ring Dips x 21
w Ring Chins x 15
w Ring Pull Aparts x 20
ALL x 4 sets
Cuban Cleans 10's x 40 reps
