Kettlebells and Pullups

Small 15 min session to get blood pumping

138(total), one-hand, 35lbs kettlebell snatches (left/right total)

7 sets of 3 "perfect" pull ups (chin well over bar)

90lbs deadlift x 10 paused singles

3 more days until meet.

Max Deadlift

Deadlifts

135x5, x4

225x3, x3

315x 5 singles

Rack Pulls (top few inches)

405x4 singles

455x1 (wow this was heavy, pulled off a calous)

Thats it, for some reason i had zero energy tonight. Felt like fainting after most sets

No more sessions until my meet. Taking a week off to get energy and rest for my meet.

8 days out.

Squats and Bench

Little energy today for some reason, 

1) Squat

135x10

185x3, x3

205x2x2

225x2

255x1

265x1

275x1

255x2

2) Bench Press

135x6, x6 touch and go

165x4 sets of 3 *pause

155x2x5 touch and go

3) Chins

BWx8, x5, x5

4)KB Press (l/r)

53x3, x3

Assistance/Core Work

Doing a few weeks of some assistance/core work

kicked it off with

1)Back Squats

135x5, x5

185x5

225x5

205x5

Core Circuit

1a) Blast Strap Pushups x 7

1b) Blast Strap Rollouts x 7 (like ab wheel but with the straps)

1c) High Cable pully oblique pushdowns x 10 per side

1d) Low Cable pully oblique side bends x 10 per side

Did the circuit a total of 3 

Ended with 2200m of rowing.

Squats and Benching

At the club today

10 min sauna soak

1) Squats

95x5

135x5

205x3

225x 8 sets of 3

2) Bench Paused

45 x 10

95 x 5

135 x 5

145 x 3 sets of 5

3) Chins

bw x 8, x5, x8, x5 = 26reps

45 min about

Notes: First time at the Club and i witness just about every stereotype and ignorance you can imagine:

-round back, spine numbing deadlifting

-trainers instructing people to put feet up and cross legged in the infamous "crunch" leg position, where they look like a flailing King Crab just caught from the Bering Sea in the latest episode of Deadliest Catch, more like Deadliest Bench.

- every angle you can imagine of various "lateral DB raises",

-trainers instructing people on the infamous, partial smith machine-close stance-in the smith backwards squat.

- trainers instructing on partial rep knee shearing squats

- squat rack cheat curlers

Soon there will be hope, soon... for these lost souls.

Tonic

Easter Evening Tonic Workout

Wanted to get in a quick workout tonight, got bored. Watched Rippetoes new DVD and decided to try out some narrow-er squats, felt strong

1) Narrow Squats

135x6

135x5

185x5

225x5

205x5

2) Bench press

135x5

185x3

145x5

135x5

3) Thumbless pull ups

BW x 3 x 3

4) KB Press (l/r)

53lbsx5, x5 this is a PR for reps for me, ive been greasing the groove with a 35lbs KB for 10 reps each hand a few times a day. This weight felt grinding, but still able to hold form

thats it, in and out in about 20 min. Gonna goto the sauna and sweat a bit.

Happy Easter to all.

Heavy Deadlift Day

1) Sumo Deadlift
90x some x some
getting form down

i feel i have a lot of power in these, but hand positioning feels weird. My fists drag up my thighs, something i need to get used to i guess if i want to pull like this. Definately feel it more in my legs.

180x3
230x2
270x1
320x0 *this felt like it wouldn't budge, switching to conventional

Conventional

270x3
270x3
320 x 3 singles

Conventional Speed Work
230 x 5 sets of 3

Sumo again
230 x 5 sets of 3


Conventional
140 x 20

Sumo
140 x 15

Coming close to my meet.