12/06/07
PL
5 min row
While I was rowing 3 guys got into the squat rack. now my stuff was right next to it. I knew one of the guys from years ago (and haven't seen him in years) and then he was.....lets say feminine about things. Well, they start practising ass to grass squats. Up until that point I was going to politely ask them to fuck off. So my order of things was off. I wanted a triple at 72.5 for OHP, but couldn't get in there fresh.
BO row
8@60
3@90
3@95
3@100
3@105
2@110, reset and 1 @110
Dynamic row-Just trying these out
5@80
5@100
3@110, but my grip was fucked at this point
Clean
4@60-trying to get it to over head ala snatch. Got it theer all 4 times, but that last 3 inches was tricep
3@70-very unclean
1@80-and that was shit so I gave up on cleans at this point
OHP-it was free by now, like 45 min later
8@40
3@60
3@65
[email protected], last one was a struggle, [email protected] which had some leg drive but lock all was all arm, then again [email protected]. Last 3 inches or so was tricep, but shoulder were fucked. It was effectively [email protected], but i've broken it down. No rest between each rep, just reset and go. The last 2 reps also involved slow lowering and a attempt to keep arms at parallel for as long as possible.
Kept volume low because I wasnted to try for a triple. But I was too fatiqued after preious lifting
PP
2@70-felt oddly hard
2@80-felt much easier due to resetting of foot position
Went for 1@90, got it to about parallel, but shoulders fucked
Rack lock outs
Something new because I wanted to play and was annoyed at my PP and stalling at lock out
4@50
[email protected]
[email protected]
This was basically setting the bar in the squat rack at where my arms were parallel to the ground and pushing to lock out. Each rep would go back into the rack and the srain taken by the rack and then another rep. Will go heavier at these when I'm used to the awkward body position at start
Saxon side bend
5@12
5@18
5@20
Gayness and sloppy technique
Ab roll outs
5 from push up position. But my should is giving me grief and lower back killing for some gay reason so gave myself a break today really
10 from kneeling
10 from kneeling
5 from push up
15 min cycle cool down
PL
5 min row
While I was rowing 3 guys got into the squat rack. now my stuff was right next to it. I knew one of the guys from years ago (and haven't seen him in years) and then he was.....lets say feminine about things. Well, they start practising ass to grass squats. Up until that point I was going to politely ask them to fuck off. So my order of things was off. I wanted a triple at 72.5 for OHP, but couldn't get in there fresh.
BO row
8@60
3@90
3@95
3@100
3@105
2@110, reset and 1 @110
Dynamic row-Just trying these out
5@80
5@100
3@110, but my grip was fucked at this point
Clean
4@60-trying to get it to over head ala snatch. Got it theer all 4 times, but that last 3 inches was tricep
3@70-very unclean
1@80-and that was shit so I gave up on cleans at this point
OHP-it was free by now, like 45 min later
8@40
3@60
3@65
[email protected], last one was a struggle, [email protected] which had some leg drive but lock all was all arm, then again [email protected]. Last 3 inches or so was tricep, but shoulder were fucked. It was effectively [email protected], but i've broken it down. No rest between each rep, just reset and go. The last 2 reps also involved slow lowering and a attempt to keep arms at parallel for as long as possible.
Kept volume low because I wasnted to try for a triple. But I was too fatiqued after preious lifting
PP
2@70-felt oddly hard
2@80-felt much easier due to resetting of foot position
Went for 1@90, got it to about parallel, but shoulders fucked
Rack lock outs
Something new because I wanted to play and was annoyed at my PP and stalling at lock out
4@50
[email protected]
[email protected]
This was basically setting the bar in the squat rack at where my arms were parallel to the ground and pushing to lock out. Each rep would go back into the rack and the srain taken by the rack and then another rep. Will go heavier at these when I'm used to the awkward body position at start
Saxon side bend
5@12
5@18
5@20
Gayness and sloppy technique
Ab roll outs
5 from push up position. But my should is giving me grief and lower back killing for some gay reason so gave myself a break today really
10 from kneeling
10 from kneeling
5 from push up
15 min cycle cool down
