Monday, May 28, 2012

The Past Few Days

Thursday, May 24:
6 intervals of 1 minute running at 6.6 MPH and 2 minutes walking at 3.5 MPH

Friday, May 25: Loafed

Saturday, May 26 (All Notation: Weight x Reps x Sets): 
Conventional Deadlift: 145x3, 180x3, 215x3, 250x3, 285x3, 320x3, 355x1 (1RM).  The best my deadlift has felt in a very long time at heavy weights.  I was able to keep my tight arch on the initial pull and the bar didn't stray.  Most importantly, even though I'm just doing rep work with the deadlift, I'm approaching 400 pounds again, which I haven't touched in almost 4 years.  I will reset my max for all rep work to 90% of 355 (320 pounds) and calculate from that, and add 10 pounds every 3-4 weeks.

Nautilus Nitro Bench Press: 70x5, 95x5, 120x3, 140x3x6

T-Bar Rows: 130x3x6

Nautilus Nitro Compound Row: 160x3x6

Sunday, May 27: Loafed, because my body felt drained.

Today (All Notation: Weight x Reps x Sets):
14" SSB Box Squat w/1-Pair Chains: 95x5, 135x5, 180x3, 220x5x3.  Supersetted with calf raises to rep failure.

GHR (Back Raised 1"): sets of 6, 5, 5, 4, 3, 3 reps.

Finisher: 5 rounds of jump rope supersetted with 5 rounds of hitting the heavy bag with fists and kicks.


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