ASWOD
3x5 squat @ 245 (failed first 2 sets and switched over to 5x3 to maintain volume)
3x5 bench press @ 150 (PR...literally months in the making)
Gonna be doing mad pushups for assistance from now on. Seems like just a few days with a few hundred PUs a day got me a new PR.
DWOD
Complete 4-6 efforts (I did 4):
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. He must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
The sting in my quads during these sprints after all those heavy squats was unbelievable...I'm gonna be sorrra denna mawfugga.
Assistance Work
Pussed out...blamin' it on first day back after the better part of a week. Weakness. I'll crank out mad pushups between now and next bench day.
good work on the pr. i have 100 pushups err day on my new years resolution list.
ReplyDeletegonna run a bunch of miles today. jammed the f out of one of my fingers yesterday so a day off of barbell/weighted crap will probably be good.
ReplyDeletec&j from the other day below. gross how far the bar is from my body on the second pull, need to do some serious work on that.
http://www.youtube.com/watch?v=lBg6PQyTnD4&feature=player_detailpage#t=111s
ive read that starting at 5x20 then adding 2 reps per set each week (or some similar increasing scheme) is a surefire way to get your max reps pushups up.
ReplyDeletehm i like that, might give the 5xX a shot instead of just trying to do 100 as fast as possible.
ReplyDeletejust ran 7 miles, also the longest run of my life.