Exercises Day #20
Warm-Up:
2 Min Jump Rope
F2I
Baby Elephant
Sumo-Squat to Stand
Kip Swings
Dislocates
Joint Mobility
Barbell Back Squat:
Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#
Working Sets:
3 x 5 - 280#
Last set of 5 was solid. Nice and deep and quick out of the hole. Move quick and don't F Around.
Barbell Bench Press:
Warm-Ups Sets:
1 x 5 - Bar, 1 x 5 - 135#, 1 x 5 - 1 x 5 - 185#
Working Sets:
3 x 5 - 220#
A little too wide with my hands. I also need to work on pushing through my heels and keeping my butt on the bench.
Barbell Power Cleans:
Warm-Up Sets:
1 x 3 - Bar, 1 x 3 - 95#, 1 x 5 - 135#
Working Sets:
5 x 3 - 165#
Day #21
Warm-Up:
400 Meter Run
F2I
Sumo-Squat to Stand
Dynamic Kicks
Kip Swings
Joint Mobility
Dislocates
Barbell Back Squat:
Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 3 - 225#
Working Sets:
3 x 5 - 285#
Last set was brutal. I got a little dizzy and was shaking after the last set. Fun stuff.
Barbell Standing Press:
Warm-Ups Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 1 x 5 - 115#
Working Sets:
3 x 5 - 145#, I FAILED. I knocked down and did (5) - 135#, and then (5) - 125#
Deadlift:
Warm-Up Sets:
1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#, 1 x 5 - 275#'s
Working Sets:
1 x 5 - 325#
Day #23
Warm-Up:
400 Meter Run
Sumo-Squat to Stand
Dynamic Kicks
Kip Swings
Joint Mobility
Dislocates
Push-Ups
Barbell Back Squat:
Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#, 1 x 1 - 275#
Working Sets:
3 x 5 - 290#, FAILED.
I did 1 x 5 - 290#'s, 1 x 2 - 190#'s and failed on the third rep. I was too wide and too slow into the hole. This prevented me from exploding up and caused me to pause.
I felt tired and maybe my eating/ sleeping was a little off this weekend. I'll try again on Thursday before I reset and knock down 10% = 260#'s
Deadlift:
Warm-Up Sets:
1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#, 1 x 5 - 275#
Working Sets:
3 x 5 - 335#
The last rep of each set was heavy and my form broke down. I feel as if I'm nearing my 5 rep max.
Barbell Standing Press:
Warm-Ups Sets:
1 x 5 - Bar, 1 x 5 - 55#, 1 x 5 - 1 x 5 - 95#, 1 x 5 - 115#
Working Sets:
1 x 5 - 135#, due to Friday's failed attempt, I reset less than 10% of 145#.
3 Rounds Max Reps of ...:
Weighted Dips: (70#) 5, (70#) 3, (45#) 5, (0#) 5
Weighted Chin-Ups: (20#), 6, (20#) 5, (20#) 5, (0#) 10
Well I failed my second lift. I'll eat a ton in the next few days refocus, get my 8 hours, and drink my milk. I'll attempt the 3 x 5 0f 290# on Thursday. I must get over the block and really explode out of the hole.
Nice ...
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