Wednesday 4/11
"Light" day
push press: 135x3,3 155x2 185x2 205x2 235x8x2 --starts with 300 but wasn't feeling it at all, not gonna include these. I guess it'll have to be front squats. As if my wrists need more stress....
hang power clean: taken from floor barxmeh 135x5 155x2 185x1 205x1 225x8x1 30 sec. rest. --Easy. I will just do as many reps as I do on Sunday. Hopefully upwards of 20 before crapping out
machine assist pullups: 3 sets of 8 at "5" --easier than Sunday. This exercise is totally weird.
decline situps: 35x2x10, ballistic
AT HOME:
1-leg RDL: 32kg x 4x10L, 3x10R --a keeper. Will switch to a bar once I do this for a few weeks. Should do it again on Friday.
band pullaparts: 3x15 with green. Hurts so good....
Diet:
1. a little ground turkey and can of sardines
2. 3 serv. Nitrean w/ flax oil
3. about a lb of salad chicken w cheese and a little bacon for flavor, nuked in microwave
4. 3 serv ON Casein w/ flax oil
5. .6lbs ground sirloin with 1 cup greens
6. .6lbs ground sirloin (in lieu of carby post workout shake)
Diet is VERY Good this week. Never full, in fact I'm almost always hungry (but not tired... yet. If that happens, instant "clean" refeed)
Notes:
lower back tired during cleans. Felt I lacked snap during the push presses. I am going to try utilizing a more extensive warmup before putting the bar overhead. If that doesn't help I'm dropping PP's on Wednesday and just doing a shoulder and upper back pump-up workout. Perhaps we will see a return of the DB press. Honestly though, sets 7 and 8 were more like it, so I think it's just the warmup. Plus, I'm sure I'm not used to RUNNING again, but adaptation will come with time. Must work up to 265 or so on PP's on Sunday. Learning to roll with the punches quite well, here...
Friday: speed squats, bench up to a heavy 5, some damn bent rows. In that order.
push press: 135x3,3 155x2 185x2 205x2 235x8x2 --starts with 300 but wasn't feeling it at all, not gonna include these. I guess it'll have to be front squats. As if my wrists need more stress....
hang power clean: taken from floor barxmeh 135x5 155x2 185x1 205x1 225x8x1 30 sec. rest. --Easy. I will just do as many reps as I do on Sunday. Hopefully upwards of 20 before crapping out
machine assist pullups: 3 sets of 8 at "5" --easier than Sunday. This exercise is totally weird.
decline situps: 35x2x10, ballistic
AT HOME:
1-leg RDL: 32kg x 4x10L, 3x10R --a keeper. Will switch to a bar once I do this for a few weeks. Should do it again on Friday.
band pullaparts: 3x15 with green. Hurts so good....
Diet:
1. a little ground turkey and can of sardines
2. 3 serv. Nitrean w/ flax oil
3. about a lb of salad chicken w cheese and a little bacon for flavor, nuked in microwave
4. 3 serv ON Casein w/ flax oil
5. .6lbs ground sirloin with 1 cup greens
6. .6lbs ground sirloin (in lieu of carby post workout shake)
Diet is VERY Good this week. Never full, in fact I'm almost always hungry (but not tired... yet. If that happens, instant "clean" refeed)
Notes:
lower back tired during cleans. Felt I lacked snap during the push presses. I am going to try utilizing a more extensive warmup before putting the bar overhead. If that doesn't help I'm dropping PP's on Wednesday and just doing a shoulder and upper back pump-up workout. Perhaps we will see a return of the DB press. Honestly though, sets 7 and 8 were more like it, so I think it's just the warmup. Plus, I'm sure I'm not used to RUNNING again, but adaptation will come with time. Must work up to 265 or so on PP's on Sunday. Learning to roll with the punches quite well, here...
Friday: speed squats, bench up to a heavy 5, some damn bent rows. In that order.
posted by Jake at
11:02 PM
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