BlackWater's Log

Discussion in 'Training Logs' started by BlackWater, Dec 28, 2008.

  1. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Saturday 2/1

    Dynamic effort

    Powercleans
    95x1x10
    115x1x8
    135x1x4
    145x8x2

    Glute Ham Raises - (assisted; still working on strict form)
    4x8

    Abs circuit

    Neck work
     
  2. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Tuesday 2/3

    Max effort

    Deadlift

    120x1x8
    145x5x1
    170x3x1
    195x1x1
    220x1x1
    245x1x1
    260x1x1

    Glute Ham Raises - (assisted; still working on strict form)
    4x8

    Abs circuit

    Pull ups 3x5
     
  3. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Wednesday 2/4

    Wide grip bench
    75x1x10
    90x1x8
    105x1x5
    130x1x3
    135x1x3
    150x1x2
    160x1x4

    Circuit x3x1 minute rest between rounds
    ------------------
    JM Press 60lbs
    Chin-ups BW
    Pushdown 35lbs
    Side Lat raise 20lbs
    Bent over rows 60lbs
     
  4. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Saturday 2/7


    Dynamic effort

    Powercleans
    100x1x10
    120x1x8
    135x1x5
    150x8x2

    Romanian DL 145x4x8

    Abs circuit

    Neck work
     
  5. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Sunday 2/8

    Speed bench 10 triples at 60% max

    45x1x10
    95x1x10
    100x10x3 - explosively as possible

    Circuit x3x1 minute rest between rounds
    ------------------
    JM Press 60lbs
    Chin-ups BW
    Pushdown 35lbs
    Side Lat raise 20lbs
    Bent over rows 60lbs