10/29/14

Today was a great session. Pissed as fuck about missing the jerks ... I shouldn't have missed the attempts I took at 300# ... it is just a mental issue / lack of confidence. That number gets in my head... I don't even know why anymore. It's the dumbest fucking thing. Happy to easily work up to 280# though ... just couldn't stand up 300# on the first one and then it came out front of me on the second attempt. Will have more opportunity to improve this in the future ... I was so fucking pissed had to take out the agression on the dead-lifts. Went for a max set at 405# ... hit a huge PR of 15 reps ... previous best was 405# x 8. Also PRed my max SHPUS... got 14 (2 rep PR) ... Overall a solid day, wish I fucking would have hit 300# overhead though ... Super solid day otherwise, looking forward to rest and training hard this weekend!

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60% (185#)
*Sets 3-4 – 2 reps @ 70% (205#, 225#)
*Sets 5-6 – 2 reps @ 80% (245#, 255# )
*Sets 7-8 – 1 rep @ 90-95% (275# - 280#)
*Sets 9-10 – 1 rep @ 101-105% (300# x 2) - failed both

-Is what it is ... didn't PR today. Lack confidence with the lift, just wasn't there.

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (255#)
*Set 2 – 6 reps @ 60% (325#)
*Set 3 – 4 reps @ 70% (385#)
*Set 4 – 2 reps @ 80% (435#)
*Set 5 – 2 reps @ 85% (465#)
*Set 6 - AMRAP @ 80% (405#)

-Hit all the sets easy ... was a little over on the %s for some of the lifts ... was just easier that way. Took out my aggression from missing those jerks on the 405# ... Hit 15 reps for a huge 15 RM PR. Hadn't ever pulled this for more than 8 reps before. Stoked about how great this felt.

C.
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

-16 (14/2) = PR on max strict HSPU
-11 (5/4/2)
-10 (5/4/1)
-10 (7/3)
-12 (9/3)
-59 Total

D.
3 Sets:
Reverse Hypers (110#) x 10
Max Reps Strict HSPU Lockouts (to 2 ab-mats)
Rest as needed

-17, 20, 15 - solid tricep / lockout work. Reverse hypers always feel awesome.