[h7jb7sg1e]

Wed - 11.23.08 - Dip & Pull-up 1-RM day
BW Pull-up
8x
5x
BW Dip (top Portion of muscle up on the pull-up station - very high ceilings)
2x - lost grip
6x - much better

Weighted Pull-up & Weighted Dip done as a superset, with only enough time to reset weight
Pull-up / Dip
1x - 25 / 1x - 135
1x - 35 / 1x - 145
1x - 45 / 1x - 160
1x - 60 / 1x - 170 double PR! (+5/+10 respectively), at the beginning of this month
NA / 0x - 180 + 0x - 180 (basically two negatives)
I could barely do 135 for for in fact I think I failed my first day back. Muscle memory for the win. I went super deep. I think I leaned foward as Devilson suggests. For Pull-ups I barely made the +60 so I decided to not attempt higher. 145 dip was slow 4-5 second rep but successful so I thought match PR or break it... BROKE IT... best since my original youtube videos about 8/9 months ago. when I hit BW + 180 dip for a single & triple I'll post same for BW + 90 for a single & triple
^^^ 3 - 4 minute rest between sets
tried my best to block out all distractions, no mp3 player today, calves and hamstrings were tight, did some static stretching

Sit-ups on Adjustable Decline Bench (4 settings, 1 being easiest)
LVL 1 - BW - 15x
LVL 2 - BW - 15x
LVL 3 - BW - 8x
^^^ 30 - 45 seconds rest between sets

since I didn't do serious leg workout in a bit and stairs in 8 days I am going to try 100 vest + 40 ankle weights today, I've done them seperately but doing them together will be a whole new animal. do have full PL comp style setup for Fridays now so I'll be happy with even 10 flights (floors)