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Post by jaysun on Sept 14, 2016 21:10:37 GMT
WU: 12345 ladder of Pull-ups and SDL TT=5'31" Strength: SDL 5x5@255,275,295,305,330 TT=12' Conditioning: 4RFT: 30 DU's, 15 25# ball slams, 15 KBS@70#, 30 DU's, rest one minute TT=11'15" Notes: nothing special...330*5 is DL PR, so maybe that is something...the conditioning was a repeat of one from a month or so ago. Not nearly as bad as I remember it. The 70# KBS got heavy the third and fourth rounds. Hope you are doing well.
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Post by TM79 on Sept 14, 2016 22:45:12 GMT
WU: 12345 ladder of Pull-ups and SDL TT=5'31" Strength: SDL 5x5@255,275,295,305,330 TT=12' Conditioning: 4RFT: 30 DU's, 15 25# ball slams, 15 KBS@70#, 30 DU's, rest one minute TT=11'15" Notes: nothing special...330*5 is DL PR, so maybe that is something...the conditioning was a repeat of one from a month or so ago. Not nearly as bad as I remember it. The 70# KBS got heavy the third and fourth rounds. Hope you are doing well. Nice job man! 5x330 is making me sore and I just lifted more than that (for single reps). Solid sets, especially in that amount of time. The conditioning looks tough. I'll bet that KB got heavy!
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Post by TM79 on Sept 14, 2016 22:46:27 GMT
Garage Meet
Squat Work up to a 1 Rep Max for the day. (Current 1RM is 315 lbs) 5x135, 3x205, 1x245, 1x265, 1x285, 1x305, 1x315 (Tied 1RM)
Bench Work up to a 1 Rep Max for the day. (Current 1RM is 250 lbs) 5x135, 3x185, 1x205, 1x225, 1x245 (Fail), 1x235
Deadlift Work up to a 1 Rep Max for the day. (Current 1RM is 420 lbs) 5x235, 3x285, 1x315, 1x335, 1x355, 1x375, 1x395 (Fail x2), 1x385 (Fail)
Time: 1:35:00
Total: 925 lbs
Comments: It's been two relatively long days of work in a row, but I want to go ahead and get this one out of the way. I'm pretty tired for this, but have taken 3 days off now, so aside from some moderate manual labor at work, I should be pretty fresh. I'm going to stretch and do both static and dynamic warm-ups before this one. There will be no assistance or conditioning today. I'm just trying to max out. At this point, I don't think I'll break any of my current 1RMs, but I'm hoping to get close. The biggest deficit will probably be on Deadlift. I haven't gotten above 400 on that in a while. I'll play it by ear and see how I'm feeling once there is some weight on the bar. OK, let's see how it goes. Squat: Stopped at my current 1RM. My form was really starting to deteriorate and I didn't want to go any higher. I got it on depth. There was some back recovery, but nowhere near as bad as the last time I did that weight. Overall, I'm happy with that rep. Bench: I've done a lot of overhead work the last two days and I'm feeling it in these sets. No surprise there. Deadlift: I felt like 375 went up pretty easily and started getting excited. Only to hit the end of the road, yet again. Thoughts: There has been a lot going on in the last few weeks and my head hasn't really been in it. I've been working 50 - 60 hours a week for over a month straight and a lot of that is moderate to heavy physical labor. At home there have been some pretty stressful things as well and my head just hasn't been in it. To be honest, I haven't really felt like working out in in a week or two and have just been forcing it. Oh well, I'd rather force it than go to sh!t. Still, this was a decent performance, given the circumstances. This was only 10 lbs less than my last total. And I was much fresher and better prepared for that one. It is what it is. For the rest of the cycle, I'm going to turn the focus more toward conditioning. Strength training will be more at maintenance weights and I will do a lot of variety. It's always nice to mix things up and I look forward to focusing on something different. Longer term, I will probably try to max out again in the next few months. To build up to it, I will probably include heavy singles in my workouts. That is probably why I never seem to make progress right now. I stick to higher reps and only do singles once every few months. Oh well. Live and learn. I hope you all have a great night!
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