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Saturday, May 19, 2012

This Week's Workouts

Monday Bench:  I will share the highlights...
warm up then
405 X 1 off 2 foamies
495 X 1 off 1 foamie and maddog
635 X 1 off a 3 board
675 X 1 off 1.5 boards
705 X .89  Yes I actually got 705 to touch a came up decent, but got over my face before lockout.
725 X 1.99 off a 1 board.  Again, got over my face with the second rep and threw it into the racks before lockout.
725 X 1 off 1 board.  I tried for a second, but knew I was gassed after one ugly rep.
I did not do much after this.....I owe thanks to Murph at Total Performance Sports (TPS) for helping me out with some shirt and technique adjustments.  This was the lightest weight I have ever gotten to touch in this shirt.  Thanks Murph!

Wednesday squat:
Normal warm up and put briefs of for:
645 X 1
735 X 1
Suit on straps up for 825 X 4 sets of 3.  This was a good amount of work for me.  None of the weights felt heavy, but doing 12 reps of 800+ lbs is something I have not done before, so I was happy with it.
Reverse hypers: 3 sets of 15 with 500
Standing band Crunch with blue band: 3 sets of 15
Standing long ab strap crunch: 3 sets of 10 heavy

Saturday Deadless deads day
I decided that I wasn't going to do another real deadlift day before the meet, but I had to do something so I did Romanian deads instead.
315 X 2 sets of 5
365 X 2 sets of 5
405 X 3 or 4 sets of 5  Back and hamstrings are fired up from these already.
Hanging leg raise X 12
Hanging leg raise with med ball between feet: 2 sets of 10
Hanging high leg raise: 1 set of 10
Reverse Hypers: 2 sets of 15

Just 2.5 more workouts before it is rest time.  Monday and Wednesday will be 60-65 % days, and then just a light blood day Thursday or Friday. 

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