DB Clean & Press, alternating sides: 45×5/60×5/Timed 10 @ 1:25/8 @ 1:16/. Barbell Step-ups: 95×10 on 18″ box/45×10 on 24″/145×10 on 18″/2-25# dbs on 24″/115×10 on 18″/65×4 on 24″/. Left groin was complaining, so I had to go easy. Pull-ups, assisted. 2 sets of 15, with bands added each 5 reps. Spread Eagles: 1 minute timed, 19 w/25#/15 w/25#/. Reverse Flyes: 15×10/15×10/12×10/12×10/.
Back to heavy volume and a ME Tuesday which turned out to be a mixed bag; a personal best in the push press and a groin blow-out while working up to an Olympic squat pr.
Tuesday, 11/17/09
Push Press: 95×5/135×5/155×3/165×3/185/205 pr/225 pr/235 pr (need more leg drive leg drive). Back Squat: 135×5/185×5/235×3/275×2/285 f. (crashed the bar. My left side groin gave out and ended my run for a pr. damn!)
Chest-supported double Dumbbell Rows: 30×8/60×8/60×8/60×8. Bar Front Raise: 45×10/50×9/. Med Ball Sit-ups: 4×20. Legs close together. Could not do spread eagles, however.
