Fri/Mon

Friday, April 2, 2010
Deadlift/Bench

Deadlift:
1x8 135lbs
1x5 225lbs
1x3 260lbs
1x3 300lbs
1x3 340lbs

Bench:
1x8 empty bar
1x5 95lbs
1x3 135lbs
1x3 150lbs
1x3 170lbs
1x5 190lbs

DB Incline:
1x12, 8 2x50lbs

Tucked Front Lever Pull-ups:
2x10
1x6

Knee Step-out Jumps:
3x2 max distance, each leg
(max recorded: 8'8")

Standing Ab-Wheel Roll-outs:
1x5
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Thursday was my power/speed/agility day. Recorded the plyo series. will put it up soon. DL was weak today.. I had the strength go for five at the end, but not the physical energy (no food). Bench was good, though. Obviously takes less energy.

Light day today.. "Light" used.. well.. lightly. All my vanity work was done on Wednesday when I was "working out" with Super-Hot-Coworker.

Standing ab-wheel roll-outs were to a wall. Almost at full extension, but not there yet. I seem to be using my lats and hip flexors to come back more than my abs.. But I think the standing ab wheel roll-out only really changes the abs AT full extension (that super plank position).. Other than that, it really just seems like a parlour trick.. The goal is to be able to do it, not to be able to do it as an effective ab exercise. If that were the case,t he band-resisted kneeling roll-outs are best.

Monday, April 5, 2010
Squat/Ice Cream Maker

Squat:
1x8 135lbs
1x5 225lbs
1x5 240lbs
1x3 270lbs
1x5 305lbs

Ice Cream Makers:
3x8 BW

Lat Pull-down:
1x8 8-stack
2x6 10-stack

Handstand Push-up/Front Raise Iso Superset:
1x10 BW / 1x10 seconds 2x20lbs
1x8 BW / 1x10 seconds 2x20lbs
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Cutting the volume down by quite a bit, but increasing the intensity in a way. Ice Cream Makers are easier than anticipated, although I'm not perfectly straight. All the same, it just took somet ime getting comfortable with the technique. Hopefully, the front lever comes sooner than anticipated.

A new 5RM PR for squat (finally going over on the 5/3/1 prescription for thsi lift!). 305 for 5. Feel strong today. I think it's partly cause the warm-up was significantly less volume.