Bench Press: 365+chains@60 x 4 reps x 8 sets
(I am still trying to build confidence in the bench so I am preferring to perform quality reps rather than go for more repetitions chicken winging all over the place)
Ring Chins x 25
Ring Dips x 25
Ring Pull Aparts x 25
Handstand holds x 30 secs
3 ROUNDS
Tuesday, September 20th, 2011
BIG SMILES TODAY. :)
Front squat: 135x5, 225x3, 315x2
Back Squat: 405 x 3, 455 x 2, 495 x 1, 545 x 1, (add belt) 585 x 3 x 6 sets
*** This is pretty much the first day in over 16 weeks that I have performed multiple rep sets with a working weight of over 80%. Let's just hope that I can continue AND not run into any injuries as I slowly increase the loads so that I can work up to some weight that are more within my capacity. I have done multiple triples w 635 before and a couple triples w 650 once....so lets hope i can get back into that ball park without hurting myself.
Wednesday, September 21st, 2011
Bench Press: 420 x 2 x 3 sets, 390 x 3 x 4 sets ( just trying to comfortable work with loads that are heavy for me)
Ring Chins x 25
Ring Dips x 25
Ring Pull Aparts x 25
Handstand holds x 30 secs
3 ROUNDS
Thursday, September 22nd, 2011
Conventional Deadlift: 245x4, 335x3, 425x1, 515x1, 605x1, (add belt) 670 x 1 x 4 sets, 605 x 6 touch and go ( i was hoping for 7-8 but my back was too cooked from the previous heavy singles)
Bent Over DB rows: 165 x 20 x 2 sets each arm
Inverted Ring Shrugs: 1 set x 140
GHD Situps: 2 sets of 25
Friday, September 23rd, 2011
Bench Press: 135x8, 185x5, 225x4, 265x3, 315x2, 365x1, 405x1, 430x1(misload, extra 5 on one side hard on shoulder), 440 x 1, 375x5x5 sets
* I just wanted to see how my bench would feel with some weight in my hands. 440 went up nice but i wanted to pause it and wasn't confident enough once I started the decent.
Ring Chins x 25
Ring Dips x 25
Ring Pull Aparts x 25
Handstand holds x 30 secs
3 ROUNDS
