Wed/Fri

Wednesday, March 17, 2010
Power/Speed/Agility

Didn't do a whole lot different this day. Box jumps, broad jumps, T-drill, some deceleration stuff, some ladder stuff. Also attempted some quadrupedal jumps with changes in direction. It's a little bizarre, but seems actually at least a little useful.

Friday, March 19, 2010
Deadlift/Bench DELOAD

Deadlift:
1x8 135
1x5 140
1x5 185
1x5 225

Bench:
1x12 45 (empty bar)
1x5 95
1x5 115
1x5 135

Crossover Step-up:
2x10 2x15lbs

DB Bench:
3x8 2x40lbs

Chest-Supported Row:
3x8 45lbs

Malek Row/Cable RDF Superset:
3x8 70lbs/3x8 30lbs

Weighted Abs:
3x10 6-stack wood chops, each side
3x8 6-stack Pallof Press
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Yeah, deloading is boring. But severely needed. Interestingly enough, I've maintained my weight the entire week. It was not intentional. I suppose I just ended up refeeding as my body needed to recover. I'll try to hit it again full force with this new phase.