Tuesday, 14 November 2012
Even Keel "A"
50-60 min., 220lbs (100kg)
Warm-up
stretching, motions, imaging
Circuit 1
SQ : 9, 6, 6 @ 225lbs, 245lbs, 265lbs
Gironda neck press : 10, 6, 6 @ 155lbs, 175lbs, 185lbs
SDL : 9, 5, 1/1/1 @ 205lbs, 245lbs, 285lbs
Circuit 2
bb press : 9, 6, 5 @ 100lbs, 110lbs, 120lbs
PU (neutral grip) : 13, 11, 10
Squeeze-press : 9, 4/4, 6/4 @ 130lbs, 140lbs/130lbs, 130lbs
Finish
N/A
+ + +
My stomach felt upset all day but I still went to the gym. I saw gains in all lifts.
I was very frustrated by my grip problems on the SDL. I can't get the hook grip right!!
My 3rd set of PU were overhanded on the bar, but used only fingers.
140lbs was too much for 2nd set of squeeze-press. The last 4 reps of 3rd set were regular db presses.
I'm hoping to get a B workout in before we go out of town for Thanksgiving.
By the way, my latest off-day experiment has been in sledgehammer tossing, medicine ball drills, and chain flinging. The effort of carrying the equipment to and from the field is also part of the workout. Fun times!
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