Post by TM79 on Oct 23, 2016 16:44:58 GMT
10/23/16:
Paused Box Squat, 12"
Work up to a 5 Rep Max for the day: 5x135, 165, 185, 205, 225 (PR)
Widowmaker Set: 20x155 (Regular Squats)
Sumo Deadlift
Work up to a 5 Rep Max for the day: 5x235, 255, 275, 295
Widowmaker Set: 12x235 (Regular Deadlifts)
Time: 29:50
Assistance
4 Rounds:
10 Goblet Squats, 40 lb dumbbell
10 KB Swings, 40 lb dumbbell
20 Sit-ups
Time: 6:30
Conditioning: Interval Run
400 Meters Slow: 2:00
400 Meters Fast: 1:25
400 Meters Fast: 1:25
400 Meters Slow: 1:55
*Rest 1 Minute Between Intervals
Comments: Just ate a massive cinnamon roll right before this. Probably not the best idea... My knee pain still persists. Work didn't help with that last week. Oh well, I'm going to see what I can do. This is officially the first day of this cycle. Going to start with some box squats and Sumos. First official, "cold" workout with temps in the 40's out here.
Box Squat: Some knee pain with these, but not too bad. Nice to start out with a PR! Haven't really done these in about a year so that is probably the reason for it.
Sumos: These felt weird. I was losing grip because my hands were between the knurlings. Way too much bounce too.
Assistance: Short and sweet. I'll take it. The squats and KBS were continuous.
400's: These were pretty pathetic. I was doing a slow 800 Meter pace on the first one. Just not used to doing 400's. Really felt that Cinnamon Roll during these. Cramps, etc. Oh well, it's in the books. Happy to come out feeling good and with a new PR. Tomorrow should be a long one, but hopefully not very taxing. I'm doing Overhead Press again during this cycle. My plan is to hit that tomorrow or Tuesday. Have a great day!
Paused Box Squat, 12"
Work up to a 5 Rep Max for the day: 5x135, 165, 185, 205, 225 (PR)
Widowmaker Set: 20x155 (Regular Squats)
Sumo Deadlift
Work up to a 5 Rep Max for the day: 5x235, 255, 275, 295
Widowmaker Set: 12x235 (Regular Deadlifts)
Time: 29:50
Assistance
4 Rounds:
10 Goblet Squats, 40 lb dumbbell
10 KB Swings, 40 lb dumbbell
20 Sit-ups
Time: 6:30
Conditioning: Interval Run
400 Meters Slow: 2:00
400 Meters Fast: 1:25
400 Meters Fast: 1:25
400 Meters Slow: 1:55
*Rest 1 Minute Between Intervals
Comments: Just ate a massive cinnamon roll right before this. Probably not the best idea... My knee pain still persists. Work didn't help with that last week. Oh well, I'm going to see what I can do. This is officially the first day of this cycle. Going to start with some box squats and Sumos. First official, "cold" workout with temps in the 40's out here.
Box Squat: Some knee pain with these, but not too bad. Nice to start out with a PR! Haven't really done these in about a year so that is probably the reason for it.
Sumos: These felt weird. I was losing grip because my hands were between the knurlings. Way too much bounce too.
Assistance: Short and sweet. I'll take it. The squats and KBS were continuous.
400's: These were pretty pathetic. I was doing a slow 800 Meter pace on the first one. Just not used to doing 400's. Really felt that Cinnamon Roll during these. Cramps, etc. Oh well, it's in the books. Happy to come out feeling good and with a new PR. Tomorrow should be a long one, but hopefully not very taxing. I'm doing Overhead Press again during this cycle. My plan is to hit that tomorrow or Tuesday. Have a great day!