Monday, November 21st, 2011
Agile 8
Bench Press: 335x6(paused)x6 **going light and working paused because my shoulder is still bothering me and controlling it causes less pain.
DB Bench Press: 120's x 12 x 3 sets
Ring Chins x 30
w Handstand Holds x 40
X 3 sets
Tricep extensions x 2 sets failure
Tuesday, November 22nd, 2011
Agile 8
Front Squat: 135x5, 225x3, 315x2
Back Sqaut: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 610x1, 630 x 3 x 3 sets
***I wanted to do more sets because I felt I could and also the last time I did multiple triples with this weight I have done 4 sets...but my quad is/was still not 100% ....so it was one of those leave the ego at the door moments....stop before you injure yourself being greedy.
100 walking lunges
Wednesday, November 23rd, 2011
Agile 8
My shoulder is still bothering me. Dmitri thinks that it's my bicep. My bicep does a lot of the work that my front delt should be doing. So keeping it light and controlled.
Bench Press: 315 x 7 paused x 5 sets
DB Press: 120's x 12 x 3 sets
SWGChins x 35
w Handstand holds x 40 secs
X 3 SETS
Thursday, November 24th, 2011
For the past 2 days I have been feeling very exhausted. I think that the multiple triples with 630 might have tired my CNS a little as I have not been squatting heavy a lot lately so my nervous system isn't as accustomed to it. Regardless I am supposed to DL 705 today....so lets see....
Conventional DL: 245x5, 335x4, 425x2, 515x1, 605x1, (add belt) 650x1, 705x1 * it went up with good technique but it was heavy. Downset 635 x 5 full stops
Bent over rows: 275 x 20 x 2 sets
Bent over DB rows: 165 x 30 each arm
T-bar rows: 205+bands x 20 x 2 sets
Friday, November 25th, 2011
Feeling somewhat exhausted. 15 members of Crossfit O-Town will competing in a competition in Brockville tomorrow so my scheduled 660lbs for singles squat session is not looking to promising. I am thinking of doing 2 sessions today morning/night as i will have to be in Brockville tomorrow morning by 8. So unless I want to train at 4:30 am or at 7pm after coaching all day....
MORNING SESSION 10 am
Agile 8
Bench Press: 135x8, 185x5, 225x4, 275x2, 315 x 10 paused x 3 sets
DB Press: 120's x 12 x 3 sets
Handstand Holds: 40s x 3 sets
Tricep Extensions x 3 sets to failure each arm
NIGHT SESSION 7:30 pm **** I am supposed to squat 660 this session. I deadlifted very heavy yesterday and did a very difficult downset which is VERY taxing on the back. With not even a full days rest it's not the best idea. I am going to do a CAT squat session.... problem, I haven't squatted 660 or more since before May and I want to know how it feels. The ego can be a problem at times. My rule, if my quad or lower back hurt in the slightest on the way up to 660...stop.
Agile 8
Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 635x1, 660 x 1
CAT Back Squat: 425 x 5 x 3 sets
I am glad I attempted to squat the 660 because it is good for the confidence. My quad feeling fine. I went down very slowly and cautiously and was still able to get it up. I believe I would have been able to get 3-4 singles at that weight today.
425, after 660, feels like airsquats....a pretty extreme drop in weights for some post activation potentiation. Almost laughable.
Since I will be taking tomorrow off to coach and cheer on my people, and I always take Sunday's off, I will have a nice chance to reset and rest my body and start feeling better again. I am going to reset my training cycle to lower weights in the squat and DL so that I can time my peak for RUM 5.
