Saturday, April 24, 2010

Finally back in the Gym

I took way too much time off this week, which is bad considering the meet is in 4 weeks. I need to buckle down and stay focused for the next 3 weeks.

A1. Flexibility & Activation work

squat pulls
glute activation
deficit pull w/o weight

B1. squat

3 x 5 x 45#
2 x 3 x 115#
3 x 155#
3 x 195#
3 x 225#
1 x 275#
1 x 305#
1 x 335#
1 x 365# Man, I am happy to have this monkey off my back. After missing this the last 2 squat sessions, I'm happy to say that I feel like 400# is within reach.

C1. farmer handle deadlift (no trap bar at the gym, so I did these instead)

4 x 6 x 280# gotta go up!

D1. machine row

5 x 90#
3 x 180#
3 x 230#
6 x 4 x 320#

E1. int & ext rotations (prehab)

3 x 8 x 12#

E2. oh shrug (prehab)

3 x 8 x 45#

F1. Blast Strap Ab Fallouts

4 x 6 x bw

I am so fried right now that I plan on taking a nap soon...