Monday, June 30, 2014

6:05am

A
High Bar Back Squat - 3 x 10 @ 70% 1RM, rest 2 min

Result: 285# on all (true 70% is 286#, however I don't have the 1/2# little guys)

This was the hardest set of back squats I have ever done. The rep scheme and execution was tough on the first set, yet easily performed. It was the less-than-usual amount of rest between rounds. Holy freaking crap, man. Now that I think about it, this is the heaviest I have ever completed sets of 10. I used to do AMRAP @ 315# in college, however, the highest I ever reached was 7. The highest weight completed at more than one set of 10 was @ 265# in 2010 (2 x 10 w/ ~ 5 minutes rest between).

B
Weighted Strict Pullup - 5 x AMRAP @ 20#, rest 90s

Result (by round): 3/4/3/3/3 all w/ 20# KB

I'm really disappointed with this. I know it's not really an excuse, but with this KB I was doing strict pullups at a body weight of 300.4# (weighed in at 280.4# this morning....)

C
Zercher Squat - 5 x 3 @ heavy, rest 2 min

Result (by round): 135/185/225/275/275

I wasn't sure what to expect as I have never done this, so I started out very light. 275# was heavy, however, I could've gone up another 20#...maybe...this was pretty rough on the inner elbow/forearm.

D1
Cuban Press - 3 x 10 @ 5# each hand w/ tempo 2222, rest 30s

D2
SA DB Bent Row - 3 x 6 @ heavy, rest 90s

D3
Incline Bench Reverse DB Flies - 3 x 10 @ working, rest 2 min

Result: D2 - 100# on all, D3 - 40#

Good shoulder work here. The Cuban Press was good for the rotators. I wish I could've gone heavier on the rows, however, the 100# DB was the heaviest available.

6:20 pm

A
Squat Snatch - Build to a tough single, rest as needed

Result: 185 / 205 / 225F / 225 / 245F

Bummed I missed 245. I had it overhead, I just lost it out front a little bit and fell forward as I tried to stand. Oh well.

B
10 minute EMOM - 3 reps @ 70% of A

Result: 160#

This was significantly harder than anticipated. I'm really happy I missed 245# after this, haha. First 5 minutes were alright, next 2 were rough, and the final 3 were miserable. I'm really not sure why. I just felt like I hit a wall, HARD. My low back tightened up really bad, my arse was giving out when I tried to stand, and my shoulders internally rotated every rep on the last 3 minutes. It was rough looking. I'm glad I didn't film this.

Overall, rough day. Felt pretty fatigued from the beginning and all day due to Evelyn waking up A LOT last night. I probably didn't sleep more than 3 or 4 hours. Tomorrow is moving day and I'll be moving a lot of furniture by myself. Should be fun after today.