Been slacking so here’s a few days of updates

Pretty much tired of thinking about my programming, so I am going on a more instinctive approach and going to lift 6 days a week up until the week before the meet where I will rest up.

Its not total chaos, there is a method to my madness….

01-31-2012

Press
45 x 10
95 x 5
135 x 5
185 x 3
205 x 6

Shrugs
135 x 8
225 x 8
315 x 8
405 x 8
495 x 3 x 8

Lat Pulldowns
130 x 10
180 x 3 x 10

A particularly unmotivated day for me… kinda blah and underwhelming…

02-02-2012

Squats
45 x 10
135 x 3
225 x 3
315 x 3
405 x 2
435 x 2

GHD Raise
40 total reps

Still working out the hip flexor issue so the weight isn’t what it should be….

02-03-2012

Rack Jerks
45 x 10
135 x 2
185 x 2
205 x 3 x 2
225 x 3 x 2
245 x 2 x 2

Hi Pulls from hang
135 x 2
185 x 2
225 x 2 x 2
275 x 3 x 2
295 x 2 x 2

Ab Wheel
3 x 12

Today was fun. To be honest I miss this stuff. I love working on getting my explosiveness back as it will only help me in the long run. I haven’t done any sort of olympic style lift in ages so its a process.

02-04-2012

Rack Pulls from just about below knee height
135 x 5
225 x 3
315 x 3
405 x 2
495 x 2
585 x 1
675 x 1
765 x 1
815 x 1

Fat bar curls/chins superset with two 45’s on bar
8/6
6/6
6/4
5/4
5/4

Big PR on the rack pulls, the even better news is that my lower back felt fine.

02-05-2012

Squats
135 x 3
225 x 2
315 x 2
405 x 2
455 x 5 x 1

1/4 partial squats from dead stop
455 x 1
495 x 1
585 x 1
600 x 1

Just about shit my pants on the partial dead stops. On another note I feel I need to do more of these because they are just that goddamn hard.

On a closing note….. Tiocfaidh ar la.

____


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