Thurs/Fri Nov 21/22

Thurs Nov 21

4 sets on 15min

1- alt kbs 1.5pd 

ub (1/2 ru/ 1/2 am)- 10/ 15/ 20/ 25/ 30

squat 255lb x7

~11:16

2- alt kbs 1.5pd 

ub (1/2 ru/ 1/2 am)- 10/ 15/ 20/ 25/ 30

3 press- 135/ 145/ 155/ 165/ 175

~10:25

3- alt kbs 1.5pd 

ub (1/2 ru/ 1/2 am)- 10/ 15/ 20/ 25/ 30

1 ea neg pull-up (slow)

6 bn pulldowns 170lbs

~11:45

4- 10 RFT 

10 kbs 1.5pd (1/2 ru/ 1/2 am)

10 high incline sit-ups

~9:20

(5400 swings)... felt gd, kept hr up and moved some good loads... squats felt a little sore and sets felt better as I went... 

neg single arm pull-ups definitely the slowest I've moved with these... encouraging...

Fri Nov 22

part 1

45min AD

get off q 5min and do 

30s side plank (arm extended), ea side

~502 Cal

felt good to move on this... enjoying it... core feeling stronger...

part 2

A- 5 DL 315 EMOM x10min

B- heavy 5 DL- 405lb! (haven't done this much in a year and a half...)

C- push press- 3x3- 185/ 205/ 215lb

D- alt EMOM x20min (10 rounds)

1- 5 dips- 95(5)/ 135(5), sets 7/9- 4 reps

2- 5 harop curls- +10lb last 3 sets (baw)

E- heavy dip- 180, 205lb(f)

super excited abt the DL today!... big step here!... only tried pulling 405 once since hurting back in 2012 regionals and this was a month and a half ago (thought I was ready), and wound up cracking my back, collapsing a few inches off the ground... couldn't really walk well for a few days and spent some time off and tried to recover.. today only meant to hit up 315, but thus felt so gd... tried 365, which also came up easily, then 405lb also move well regarding bar speed... back, abs and glutes all felt strong... 

onward and upward!...

~gm2