Well, the deload week went well a couple weeks ago. I needed the rest, even though I goofed around during some classes doing "parlor tricks"....Mindless Fun!!
This week began a 4-week training cycle. The template is similar to the last cycle with a Westside-ETK-RKC hybrid approach...if there is such a thing (there is now!).
Monday - 5/19/08
Things were kept light today. Nothing much to speak of really.
Tuesday - 5/19/08
Worked up to a max and hit 325 (5 lbs shy of a PR, I think)
4x3 @ 265
Stretch-Reflex Barbell Bench Press
3x10 @ 205
Circuit the following for 3x10-15
Incline Rear Dumbbell Raises
Dumbbell Tricep Roller Extensions
Seated KB Military Press
Thursday - 5/21/08
Pin Pulls - 3rd Pin or about 3 inches below knee.
Pulled conventional this time (just felt stronger there)
SLOWLY worked up and pulled 605! PR with that weight in that stance!
Safety Squat Bar Good Mornings (probably won't do GM's again w/ the SSB - tough on the cervical spine)
Circuit the following - 3x8-15
Medicine Ball Supermans
Barbell Bent Rows
Banded Hamstring Curls
Friday - 5/22/08
Messed around today. Got a bag of nails from Iron Mind and worked up to the Yellow nail (took me about 10 minutes to close it, but I finally got it there!) Kevin, Vice Grip, Hays closed the Blue Nail on his first day and his first try. Look out Red Nail!!! Kevin's gonna get ya soon!
Push Pressed the 48kg for a few reps on each side and held the negative as long as I could.
Pistol Work - worked the 20kg a few reps on the right side. Managed 90% of a full rep on my left! That's the deepest I've been in a pistol with my bum-noodle-leg!
Swing Smoker w/ Class at the end.
The following = 1 Round all non-stop. Short or no rest between rounds. Complete as fast as possible.
Light KB = 24kg - Swings 5L/5R/10 2-Hand
Heavier KB = 32kg - Swings 5L/5R/10 2-Hand
I did 5 Rounds, but we had a couple over-achievers (Chris and Keith) who pulled off 10 rounds! Great job everyone!