Sunday, April 05, 2009

This Past Week

This past week, I started standing security watches for the next few weeks, so I will be keeping my training up as best I can but it will either be shortened on some days, lenghtened when I have a chunk of time large enough, or improvised when I can't get to a gym at all.

All Notation: Weight x Reps x Sets

Tuesday, March 31:
4" Deficit Deadlift: 135x5, 165x5, 195x3, 225x2, 245x3, 265x3, 285x3, 310x3.
Assisted Pistols (Average Band): 5 sets of 8
GHR: 9, 8, 7, 6, 5 reps. I cannot seem to break this plateau, will have to bring out the bands.
Pallof Press Isometric Holds: 15 lbs x 30 seconds x 5 reps
Hammer Calf Press: 160x25x2

Thursday, April 2:
Assisted Dips: Worked up to 178 (BWT after 45 lbs of assist) for a 5RM
Hammer ISO Rows: 55x25x2
Assisted Pullups (Light band): 6 sets of 3
Standing DB Laterals: 15x5x5
Barbell Curls: 40x25x2
Behind The Back Shrugs: 150x5x5

Sunday, April 5:
12" Front Box Squat (235): worked up to 195x3x6. I had enough energy to complete the squats in good form, even with a one-second pause.
Leg Curls: 75x25x2
Arched Back GM: Worked up to 175x3, 195x3, 205x3, 225x2 (2RM). Will have to make up the 25 rep sets for this and the front squats this week, not enough time.

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