Agile 8
Front squat: 135x5, 225x3, 315x2
Backsquat: 405x2. 455x1, 495x1, 545x1, (add belt) 585x1, 620x1, 645 x 1 x 5 sets
***I am very happy with today's session. On my third single, I had one of the best squats I've had in months!! Technique felt perfect. This is such a wonderful feeling because usually my injured quad forces me away from my technique.
While preparing for CPF raw nationals back on April 30th 2011 I performed 640 x 1 x 10 sets. Given that I am working with an injury and not pushing my sets as hard because I am trying to avoid doing too much(while still forcing adaptations)... I think I could have done 7-8 sets today but they would have been rough. Now, for RUM V I just gotta add about 93 more lbs to bar.
Friday, November 18th, 2011
Agile 8
Floor press(full stop): 335 x 5 x 5 sets
DB bench press: 120's x 12 x 3 sets
Handstand Holds x 40 secs
w SWG Chins x 33
X 3 Rounds
Arms: tris and bis for 2 failure sets each
Thursday, November 17th, 2011
Conventional DL(texas power bar): 245x5, 335x4, 425x1, 515x1, 605x1, (add belt) 685 x 1 x 3 sets
**3rd set was poor technique so stopped
DB Bent Over Rows: 165 x 30 each arm
T-Bar Rows: 205+thick purple bands x 20 x 3 sets
Inverted Shrugs: 1 set of 165
Wednesday, November 16th, 2011
Agile 8
Bench Press: 365 x 5 paused x 3 sets
Ring Chins x 30
w Handstand Holds x 40s
X 3 Rounds
Bi's & Tri's: 3 sets of each
Tuesday, November 15th, 2011
Agile 8
Front squat: 135x5, 225x3, 315x2
Backsquat: 405x2. 455x1, 495x1, 545x1, (add belt) 585x1, 615 x 3 x 4 sets
** I had a hard time walking away from this one. I wanted to do around 6 sets...but my quad was starting to hurt....
Monday, November 14th, 2011
Agile 8
Bench Press: 345 x 5 x 5paused
Ring Chins x 30
w Handstand Holds x 40s
X 3 rounds
Bi's and Tri's x 3 sets each
