Thu/Fri

Thursday, April 8, 2010
Power/Speed/Agility

due to my work schedule, I've had to adjust my training schedule.. so Wednesday is now a "work my ass off" day, with no work-out at all (not even time for light cardio!).. which is fine, sicne I think I need a day of full-on rest anyhow.. Thursday is now my speed day AND another BJJ night.. So.. we'll see how this goes.

A whole new set of drills today. Suicides with vaults, rolling with a quick change of direction.. Those two are the major ones that're new. More "Parkour-specific" agility drills floating around in my mind, but the suicides are probably the most useful (and the least trained). The challenge is in where you place the vault. I started it at the end of the suicide, so you're at a full sprint already (or close to one, anyhow)... And slowly moved it closer and closer to the turn of the suicide until I had to vault right out of it.

Eventually, I'mg oing to be throwing in the ladder drill into the suicide. So it'll be a suicide, ladder into a vault.. No clue if it'll be helpful, but I think any time you're training moving into vaults from something else, it gives you an advantage that most traceurs don't have... Though it's not liek we're competing, but a lot of people don't train moving from one thing to another quickly in an intelligent manner.. 'Flow' training is an entirely different beast than agility/quickness.

Friday, April 9, 2010
Deadlift/Bench

Deadlift:
1x8 135lbs
1x5 225lbs
1x5 280lbs
1x3 320lbs
1x2 355lbs

Bench:
1x8 empty bar
1x8 95lbs
1x5 135lbs
1x5 160lbs
1x3 180lbs
1x3 200lbs

DB Incline:
1x8 2x55lbs
1x5 2x55lbs

Single-Arm Row:
2x6 80lbs, each arm

Isolateral Low Row:
2x8 2x70lbs

Strict curls:
3x8 60lbs

Abs (Windshield Wipers):
2x20 BW
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Forearms, grip, everything dead.. DL feels really weak lately. Could be that this is the lowest I've been in weight.. pretty much ever. Hovering in the 148-150 range. I feel good at this weight, though. I mean, aesthetically. Abs pop a little more. I'm around 9% BF on every scale I've used so far. Going to see if I can't be around 6-8% when I go back to the Bahamas at the end of May.