Post by TM79 on Aug 21, 2016 17:32:40 GMT
Squat
Work up to a 7 Rep Max for the day.
7x135, 7x185, 7x205, 7x225, 7x240
Deadlift
Work up to a 7 Rep Max for the day.
7x235, 7x275, 7x295, 7x315
Then, 30 reps of squats at 50%: 10x155, 12x155, 8x155
Then, 30 reps of deadlifts at 50%: 10x205, 7x205, 7x205, 6x205
Time: 45:10
Assistance
4 Rounds:
20 Box Step-ups (alternating), 24" Box
15 KB Swings, 40 lb Dumbbell
15 V-ups
Time: 11:15
Conditioning: Sprints
5 Rounds of:
10 Burpees (Fast)
*Rest 30 Seconds
Post Splits: 29, 28, 30, 32, 28
Comments: I've decided to get back into it this week. I will be going for 7's this week. The objective is to get close to my current 7RM and try to set a new one if I'm feeling it. Haven't done deadlifts in a while, so I'll have to see if they are still hurting my back. If they do, I may have to be done with them for good. I'd hate to do it, but getting hurt all the time is not functional training. Let's see how it goes. Current 7RM's are: Squat: 235 lbs & Deadlift: 320 lbs.
Squat: Legs felt really fresh for these following an off week. I would've broken my 7RM, but the depth was not where it needed to be, so I'm not counting it.
Deadlift: Got interrupted by a phone call in the middle of these. It was one of my guys from work who was sitting in the airport on the way to Puerto Rico so I felt obliged to pick up the phone. Good sets here. Got very close to my 7RM.
Burnout Sets: Decided to give myself a number to reach instead of just, AMAP. Deadlifts were all double OH grip, so that limited me on those quite a bit.
Assistance: This felt surprisingly well after an off week. It pays to keep your conditioning up.
Sprints: Only 50 total burpees but man these sucked. Originally I was going to do an interval run, but figured that would've been pathetic after squats and deads. Happy with these sprints though. Have a great day!
Work up to a 7 Rep Max for the day.
7x135, 7x185, 7x205, 7x225, 7x240
Deadlift
Work up to a 7 Rep Max for the day.
7x235, 7x275, 7x295, 7x315
Then, 30 reps of squats at 50%: 10x155, 12x155, 8x155
Then, 30 reps of deadlifts at 50%: 10x205, 7x205, 7x205, 6x205
Time: 45:10
Assistance
4 Rounds:
20 Box Step-ups (alternating), 24" Box
15 KB Swings, 40 lb Dumbbell
15 V-ups
Time: 11:15
Conditioning: Sprints
5 Rounds of:
10 Burpees (Fast)
*Rest 30 Seconds
Post Splits: 29, 28, 30, 32, 28
Comments: I've decided to get back into it this week. I will be going for 7's this week. The objective is to get close to my current 7RM and try to set a new one if I'm feeling it. Haven't done deadlifts in a while, so I'll have to see if they are still hurting my back. If they do, I may have to be done with them for good. I'd hate to do it, but getting hurt all the time is not functional training. Let's see how it goes. Current 7RM's are: Squat: 235 lbs & Deadlift: 320 lbs.
Squat: Legs felt really fresh for these following an off week. I would've broken my 7RM, but the depth was not where it needed to be, so I'm not counting it.
Deadlift: Got interrupted by a phone call in the middle of these. It was one of my guys from work who was sitting in the airport on the way to Puerto Rico so I felt obliged to pick up the phone. Good sets here. Got very close to my 7RM.
Burnout Sets: Decided to give myself a number to reach instead of just, AMAP. Deadlifts were all double OH grip, so that limited me on those quite a bit.
Assistance: This felt surprisingly well after an off week. It pays to keep your conditioning up.
Sprints: Only 50 total burpees but man these sucked. Originally I was going to do an interval run, but figured that would've been pathetic after squats and deads. Happy with these sprints though. Have a great day!