Training Log, Week Ending 11/22/09

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.

Thursday, 11/19/09

Power Cleans: Still limited to a moderate weight to learn proper technique.
113×4/113×3/113×3/133×3/133×3/133×3/133×3/133 single.
Good Mornings, 7th pin: 135×4/165×5/175×5/175×5/175×5/. 3rd workset was the best; the rest were crap.
Bench Press, wide grip: 135×8/185×8/205×6/.
Chin-ups, purp and 1 mb: 2×10. emphasized speed on the way up.
Seated Dumbbell Triceps Press: 40×8/55×6/65×6/70×6/75×6/.
GHD Sit-ups: w/25# plate. Each rep timed to 1 minute:  23/19/.

Saturday, 11/21/09

DE Deadlifts: 155×8/155×8/w/2 green bands: 155×3/185×3/205×3/221×3/221×3/221×3/.
DB Bench Press, 1 mb: 7 x 3  @ 45#.
Super Set of Reverse Hypers, 100#: 15/12/12/12/ and DB External Rotators, 3×10 each arm, 10#/10#/12#/.
Three rounds of 1. Prowler Rows 10-11 pulls, 2. Prowler Push, low and 3. 40 Sledgehammer Swings.

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Tags: DE Deadlifts, Deadlift, Dumbbell Rows, external rotators, Good Mornings, groin pull, med ball, power cleans, Press, Push Press, Reverse Hypers, sledgehammer, Squats