STILL fatigued a bit, almost back to normal though...
- Wide-Grip Deadlift: 315*1 365*1 (double overhand) 40581 445*1 455*1 465*1 475*1
- Hanging-Power Snatches: 95*3 115*3 135*1 145*1
- Incline Bench Press: 185*3 205*3 225*1,1,1,1 185*10
- BB Rows: 225*5 250*5 275*4
- Mixed-Grip Carries: 80*67
- Free-Standing Paloffs: 50*10
Lungs still hurt...burning, felt like I had a torch in them for this. Still got close to a PR on the 400 though...yaaay,etc.
Still tapped a bit here...joints still hurt, and I'm still fatigued.
- Deadlift: 315*1 (double overhand) 365*1 405*1 425*1 445*1 tired still...
- HPS: 135*3 135*3 135*3 joints sore
- Incline Bench Press: 185*3 205*3 215*3 225*3 235*1
- Cable Rows: 200*3 150*10 150*10
- Overhead Press Walk: 70*60 70*52
- Dead Bugs: 10, 10
Still recovering from that cold...joints are so sore.
I felt fast all day, and FINALLY got below 12 from the standing start, first time this season. Guess I caught up to the delay in the season finally. Felt great. Narrowly missed PR on 400s well. Of course the next day I got really sick, weird sinus infection or cold or something. Just really weird feeling. Kind of hung with me for like 9 days, maybe something viral.
- 110m: 2
- 100: 11.97 FINALLY
- 400: 1:08.11 NEW PR!!
Back at 300 on front squats, felt good...legs were a bit tired from yesterday. Also, I love doing front squat walkouts...hits my abs so hard having to stabilize that extra weight. Added in unilateral flat benching, for fun as well, and then all the row/pullup/rack stations were taken (rare times) so I did some DB Rows instead.
- Front Squats: 225*1 275*1,1,1,1 300*1
- Squats: 315*1 345*1 365*1
- Front Squat Walkouts: 365* 15 seconds, 15 seconds
- Incline Bench: 185*3 205*3 225*1,1,1,1,1,1 (cluster)
- DB Unilateral Flat Bench: 85*8
- DB Rows: 120*6 120*6 120*6
- DB Overhead Carries: 80*40 absolutely done.
- Dead Bugs: 10, 10
Weighed in again, 197 lbs and pretty cut too, heaviest I've been during a cut. I accomplished my goals of keeping my strength up, while still getting to a low bf %. I'll write about more on that another time. In the meantime, I'm going to call this 69 seconds my 400 record, even though I don't know if it is.
- 110: 2
- 60: 1
- 100: 12.14
- 400: 1:09 NEW PR!!
Fun with clusters...
- Wide-Grip Deadlift: 315*1 365*1 40581 430*1 450*1 470*1
- HPS: 95*3 125*3 145*1 155*1 (30 second hold final rep)
- BB Flat: 225*1 245*1,265*1,1,255*1,245*2,2 (all cluster from 245*1 on)
- Guillotine Press: 185*1,1,1,1,1,1,1 cluster
- 1.5 Sternum Pullups: 5, 8 second concentric pullup, 10 second concentric pullup
- Pullups: 8
- Mixed-Grip Carries: 80*65
- WSARC: 50*5,4
Well, at least I'm consistent. 12.1X again....
- 110m: 2
- 60: 1
- 400: 1
- Total: 780m
Posterior chain is a bit fatigued from sprinting yesterday, still had a good session here.
- Incline Benching: 185*3 205*3 225*1 240*1 250*1 260*1
- Squats: 315*1 340*1 365*1 375*1ish
- Good Mornings: 225*2 250*1
- Front Squats: 225*1 250*1 275*1
- BB Rows: 225*5 250*5 275*4
- DB Farmers: 120*78, 75
- FS Paloffs: 50*10 50*6
Not bad...still not where I want speed-wise, but not getting slower either.
- 110m: 2
- 60m: 1
- 100m: 12.15, 1
- 400: 1
Ate a bit too soon before this one. Also trying to deadlift with a wider grip, not like snatch-grip, but a few inches in from that. I noticed it feels more natural when I pull. Going to see if I can build up some strength that way. Also, missed 170 on snatching...so close to a PR here...really want it.
- Wide-Grip Deadlift: 315*1 365*1 405*1 425*1 445*1 465*1
- HPS: 95*3 120*3 140*1 150*1 160*1 170*X
- BB Flat: 225*1 250*1,1,1,1,1,1,1,1,1,1 (cluster)
- Sternum Pullups: 10, 6, 4
- Mixed-Grip Carries: 75*82
- Ab-Wheel: 10, 10
