As expected, my legs were a bit fatigued, not use to the workload from yesterday yet. THat's fine, still got a good session in. Also doing another few weeks of higher rep benching here, want to see how high I can push my 9 or 10 rep max.
- 1/4 Pin Squats: 365*10 455*10 505*10
- Squats: 315*3,1,1,1
- Front Squats: 225*1 250*1 265*1
- Bench Press: 225*10, 6, 7
- BB Rows 255*5,5,5
- Standing Calves: 300*15, 15
- Pull-Throughs: 150*10, 10
- DB Overhead Press Walks: 70*85
- Wide-Stance Anti-Rotational Chops: 50*5, 5
Yaaaay finally a warm enough day to do short-track stuff on! Went hard on these, I'm sure my legs will be tired tomorrow, but it felt great. Was only going to do 6, but the weather was so nice I just kept pushing.
Not a bad session...still need to decide what I'm doing here with things...I'm thinking going higher rep HPS & Incline benching, since I am cutting, and always wanted to try higher rep sets when doing that. Deadlifts I'll play by ear. Also, continuing to add reps to that first set of chinups...probably going to do them for 2 more weeks before rolling back to pullups. Focused on form with Paloffs again, really no need to go that heavy with them I realized.
- Deadlift: 315*1 365*1 405*1 425*1 450*1,1,1,1
- HPS: 95*3 115*3 135*2,3,3,3
- INcline Bench: 185*3 215*3 235*2,2,1,2
- Seated Calves (Slow): 90*15, 15
- Chinups: 12, 8, 6
- Suitcase Carries: 90*100
- NS FS Paloffs: 25*10, 10
It was warm out today, but by the time I got to the track, it was rapidly cooling. Couldn't really get up to full speed, hard keeping warm...still, got the work in.
Figured my legs would be a bit tired after yesterday so led off with upper body stuff here. Went pretty well. For lower body, since my legs were still toasted from yesterday I did Olympic depth squats, with a pause at the bottom. Really challenging to keep everything tight when I was at the bottom there, loved the challenge.
- Bench Press: 225*5 245*3 260*2, 2, 2, 2, 2
- Pendlay Rows: 135*3 185*3,3,3,3,3
- Olympic Pause Squats: 225*2 250*2 275*2 300*1
- Waiter Walks: 95*100
- Standing Calves: 300*15, 15
- Dead Bugs: 10, 10
Got pretty close to full speed on these, wasn't quite there, but getting closer. Finished with some broad jumps, but I was toast by that point.
- 110: 7
- Broad Jumps: 9' 3", 8' 7", 9' 3"
Decent session....feel a bit rudderless with deadlifting/hps/incline benching lately. Kind of straddling between going high rep or high weight. Need to make a decision there. Chinups continue to go splendidly, probably going to do them for another couple weeks.
- Deadlift: 315*1 365*1 405*1 445*1 465*1 475*1
- HPS: 95*3 115*3 135*3 145*1 150*1
- BB Incline: 225*3,3,3,3,3
- Seated Calves: 90*15, 15 (slooow)
- Chinups: 11, 9, 5
- Suitcase Carries: 90*100
- FS NS Paloffs: 25*10, 10
A bit cooler out than I had hoped...had to layer up. Also, was a bit dead-legged here.
Tried to see if doing 505 for fewer reps didn't sap my energy as much on the squats. It didn't seem to make a difference. Rest of session went fine; tried a row variant where I hold it at the top for a few seconds, really added a degree of difficulty to the movement.
- 1/4 Pin Squats: 365*10 455*10 505*5
- Squats: 365*1,1,1
- Front Squats: 225*1 250*1 275*1
- Bench Press: 225*3 250*3, 2, 2, 2, 2
- Top-Hold Rows: 135*5 185*5, 3
- Waiter Walks: 95*100
- Standing Calves: 300*15, 15
- Pull-Throughs: 150*10, 10
- Dead Bugs: 10, 10
