Training Log, Week Ending 12/5/09
Back to full health and another week getting stronger!
Tuesday, 12/1/09
Seated (on the floor) Axle Press w/2-50# chains, 5th peg: 115×8/135×5/. Chains plus, 45×5/55×3/60×3/65/70/75/80/85/.
Box Squats w/purp and mbs:/ I used a higher box to protect the injured groin.
95×5/115×5/135×4/155×3/185×3/185.
T-Bar Row: 70×8/120×8/130×8/130×8/.
Knee Ups: 10/10, w/50# chain/10/10/.
Thursday, 12/3/09
Hang Power Cleans: 113×5/133×3/143/155/155/155/155/155/. Best groups of cleans yet.
Good Mornings, 2 mb, 6th pin: 95×5/135×3/165×3/185×3/195×3/195×3/.
Incline Bench Press, triple drop sets. Bar was set with 135# plus 3-10 pound plates per side spaced apart. After each 3 reps, a plate from each side comes off.
Warmups were 95×5.135×5. 2 Drop Sets: 195/175/155/. triples at each weight.
Chin-ups: w/2 purp, 10/w/1 purp, 6/w/2 mb, 6/.
DB In & Outs (triceps): 30×6/30×6/40×7/50×6//
Russian Twists, bar + 25#: 4×12 each side.
Box Jumps, 24″ 8/8/.
Saturday, 12/5/09
Full Cleans: 111 x 8 singles/131×2/141×2/155×3/155×3/.
Strict Press DE, triples, 2 mb: 65/75/75/6 sets of 85/.
Medley, 2 rounds,
200# sandbag carry, 80′, 6 tire flips, prowler + 120# push.
Bennie did a medley similar to what Derek and I did, just more of it.
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