Post by TM79 on Sept 25, 2016 16:26:09 GMT
Close Grip Bench Press
20 Push-ups
Then, every 1.5 minutes for 5 rounds, find a 5 rep max for the day:
5x135, 5x155, 5x165, 5x175, 5x185
20 Push-ups
Romanian Deadlift
20 Reps at 50% of Squat 1RM (155 lbs): 12, 8
Then, every 1.5 minutes for 5 rounds, find a 5 rep max for the day.
A good target is 70-80% of Squat 1RM (225-255 lbs):
5x185, 5x205, 5x225, 5x245, 5x245
20 Reps at 50% of Squat 1RM (155 lbs):
Time: 26:45
Assistance
5 Rounds:
10 Ring Rows (hold for a 3 count at the top)
1 Set of Push-ups for Max Reps: 40, 30, 24, 22, 20
10 Good Mornings, 95 lbs
Time: 14:13
Conditioning: Interval Run
400 Meters Slow: 1:45
400 Meters Fast: 1:30
400 Meters Fast: 1:20
400 Meters Slow: 1:50
*Rest 60 Seconds between intervals.
Comments: Knee is feeling about 50% better today, but still going to push squats back until later in the week. Instead, I'm doing a Deadlift variation and Bench variation today. Squat/Pull will be later in the week.
CGBP: Good sets here. Nothing special. Tried to pause briefly at the bottom.
Romanian DL: First attempt at these. May have straightened out a little too much at the top. Got the weight/rep scheme from Catalyst Athletics. They were right on. This is a good lift for working around knee pain.
Assistance: This was a lot harder than it looked. I was drenched in sweat by the end of it.
Interval Run: Took it easy on the knee and did 400's instead of 800's. The times weren't that great, but that's OK.
Alright, time to get ready for the game! Go Panthers!
20 Push-ups
Then, every 1.5 minutes for 5 rounds, find a 5 rep max for the day:
5x135, 5x155, 5x165, 5x175, 5x185
20 Push-ups
Romanian Deadlift
20 Reps at 50% of Squat 1RM (155 lbs): 12, 8
Then, every 1.5 minutes for 5 rounds, find a 5 rep max for the day.
A good target is 70-80% of Squat 1RM (225-255 lbs):
5x185, 5x205, 5x225, 5x245, 5x245
20 Reps at 50% of Squat 1RM (155 lbs):
Time: 26:45
Assistance
5 Rounds:
10 Ring Rows (hold for a 3 count at the top)
1 Set of Push-ups for Max Reps: 40, 30, 24, 22, 20
10 Good Mornings, 95 lbs
Time: 14:13
Conditioning: Interval Run
400 Meters Slow: 1:45
400 Meters Fast: 1:30
400 Meters Fast: 1:20
400 Meters Slow: 1:50
*Rest 60 Seconds between intervals.
Comments: Knee is feeling about 50% better today, but still going to push squats back until later in the week. Instead, I'm doing a Deadlift variation and Bench variation today. Squat/Pull will be later in the week.
CGBP: Good sets here. Nothing special. Tried to pause briefly at the bottom.
Romanian DL: First attempt at these. May have straightened out a little too much at the top. Got the weight/rep scheme from Catalyst Athletics. They were right on. This is a good lift for working around knee pain.
Assistance: This was a lot harder than it looked. I was drenched in sweat by the end of it.
Interval Run: Took it easy on the knee and did 400's instead of 800's. The times weren't that great, but that's OK.
Alright, time to get ready for the game! Go Panthers!