10-03-12
Somewhat good W-O, I was focused, found a kewl new exercise (OH lunge).
F Squat
135x8
185x6
SMP
225x3
275x3
295x3
325x3
FS
225x4
230x4
235x4
240x4
245x4
255x3
Good speed, feet forward
OH Lunge
45x8xeach side
75x8xeach side
100x8xeach side
RDL
135x6
225x6
325x6, wanted to do 2 sets, but I was tired
GHR
5 half ass reps
3
3
10-03-14
I hate changing hour, good workout though
Bench ME
Bench, could really focus on form. Got good pressure on the traps, feet below the hips and wide appart, tension in the hip joint, etc. I found that repping a fast rep destroys scapula placement. Isn’t tucking scapula in and down thrown away for all the reps but the first?!
bar x10
95x6x2
135x5-6
155x5
165x5
175x5
185x5
195x5
205x5, not that fast on the last 2 reps, but I beleive I’m bringing up the MFP
Dips
bwx6
45x6-7
45x6
90x5, wanted to rest/pause the 6th, but got stuck in the bottom pos
Some chinups and BOR
BOR
barx10
135x6
135x6
185x6
195x6
2x10 scarecrow on the 45° roman chair
Discovered a kewl site today
10-03-19
Snatch
95x3
115x3
135x3
155x3
Snatchgrip DL from 2" platform (thick 45 lbs)
155x6
225x5
245x5
275x5
Military press
135x8
10-04-03
First metabolic workout of a serie of 16
Superset 1
Clean and press superset with DB swing L + R + both hands
C&P 95 lbs x 10
DB swing 50 x8,8,8
C&P 115 lbs x8
DB swing 50 x8,8,8, couldn’t make it without rest between series of 8
C&P 115 lbs x8
DB swing 50 x8,8,8
C&P 115 lbs x8
DB swing 50 x8,8,8
Used far more then 75 seconds between set, but heartbeath stayed well above 100 the whole time. Doing some eccentric hypertrophy.
Then I tried some complexe, but I was already pretty much fried.
The goal was
OH squat x6
Snatch x6
BOR x12
OH press x8
Back squat x20
Could only get to the BOR part before dropping the bar.
Well, I’ll do the same over and over until I get it right. Weights were low, so the recovery will be quick.