Power Cleans: 3 singles x 160
Squats 1 x 5 x 280
Bench 5 x 5 x 180
Deadlift 1 x 5 x 380
Deficit deadlifts with fat gripz: gonna try for 1 x 5 x 185.
Dips (haven't decided a weight/rep scheme, but failure will be involved)
Glute-Ham bridges (barbell across hip bones): 3 x 10 x 185
Wake-up weight today: 153.6
70lb KB swing
30 minute pleasant bike ride
This is a sensational forum to add variety into my workout! Just go done the list each day, and just do it!! Thanks all!!
So I overestimated my fat-gripz deadlift abilities. Instead of 5 reps @ 185, I got 2 @ 185, 2 @ 165, and 8 @ 135 in rapid succession.
Dips worked out like this: +50lbs x 8, + 25 lbs x 5, BW only x 4 ("resting" just long enough to shed a 25 lb plate in between sets)
[QUOTE=Gorbag;1179736] barbell Pendlay rows [/QUOTE]
This is sort of like saying ATM machine or PIN number.
7 miles in 35 minutes on the elliptical
I did five 30 second handstands facing a wall, went up and down in full control. That's up from two 30 second handstands with shaky control, which I'd done every couple of days for 2 weeks.
OHP (5x35KG) (5x37.5KG) (2x5x40KG)
Weighted Dips (3x10xBodyweight+8KG)
Power Cleans: 5 sets of 3 @ 145lbs
Squats: 5 sets of 5 @ 255lbs
Press: 1 set of 5 @ 135lbs
Chin-ups: BW + 60lbs for 5/3/3
Ab wheel roll-outs: 3 x 10 from my knees
Wake-up weight: 153.6lbs
Sprint day. 10 x 100 meter sprints.
Maybe doing deadlifts too frequently (even at 1x/week), but its one of my weak lifts so I dedicated to working at it. Been stuck at 275 for a few weeks and unable to get the fifth rep. Kind of pissing me off now.... couldn't even get the fourth rep today. Meh, guess I'll deload to 255 or so and work back to it over the next 3 weeks. This is what I get for not starting to do the deadlift till I was 34 :p. I had very pretty chesticles though ;)