[h7jb7sg1e]

Monday, March 10th 2008 @ KBCC (school)
gave blood

Tuesday, March 11th 2008 @ Asser Levy 12:45pm - 3:45pm 3:00
Squat (quad-parallel)
warm up
4 x 3 x 335, taking 3-5 breaths between each rep
*walkouts, 10 seconds each
1 x 1 x 405
1 x 1 x 455
1 x 1 x 475

Bench Press
warm up
4 x 2 x 245, touch and go, bit ambitious, was going for a 4 x 3 with this weights, was not to be, 1st rep solid, second rep real slow,
lockouts
3 x 1 x 315, unrack and hold, 10 seconds each, couldn't unrack on one set, took a 10 second break and was successful unracking

Deadlift
warmup
3 x 3 x 405, TRAP BAR, chalk, didn't have full strength
*lockouts, #2 pin, conventional, chalk, 10 seconds each
1 x 405, warming up
1 x 495, solid
1 x 585, solid
1 x 600, solid, PR +15

Plate Pinching
2 x Pair of 25s x left hand then right hand, then both. left hand noticeably weaker but I was able to break it off the ground completely on both sets, and hold for a few seconds

Rotator Cuff work
2 x 10 lb plate in each hand, should rotations, external, internal, wide, narrow, front, sides, etc.

Treadmill
3 x 1 minute sprints @ 12MPH @ 1.0 incline, 10 seconds to get to top speed, Asser Levy's treadmills have a higher top speed 12 MPH versus 10 MPH @ W 59 rec center, also their's really does max out, @ W 59 the treadmill speed in use ranges from 9.2 MPH to 9.6 MPH when I've set it to 10 MPH

detailed
0:00 warm up @ 3.0MPH @ 0.0 incline
3:00 spint #1 @ 12 MPH @ 1.0 incline
4:00 recovery @ 3.0 MPH @ 1.0 incline
6:00 sprint #2 @ 12 MPH @ 1.0 incline
7:00 recovery @ 3.0 MPH @ 1.0 incline
9:00 sprint #3 @ 12 MPH @ 1.0 incline
10:00 recovery @ 3.0 MPH @ 1.0 incline
12:00 jog @ 6.0 MPH @ 1.0 incline
15:00 recovery @ 3.0 MPH @ 1.0 incline
18:00 recovery @ 3.0 MPH @ 0.00 incline

Thoughts
Making the trek to Asser Levy is very productive, I get to use the power rack and really push myself. I am excited to see how this will affect my maxes on test day (either end of this month or sometime next month). Plate Pinching after deadlifting isn't the best idea. I might plate pinch during my squat set breaks. Lately I've been too busy to train as often as I would like. Hopefully I can get a DE session on Friday, followed up by a ME on Sunday. I am going to start incorporating heavy partials for Squat, Bench and Deadlift. For Squats the focus will be on a goal PR weight and 3 singles to progressively lower pins. For Bench Press I'll start with 3 partial singles at my current PR weight and work up to a weight that is 20 to 50 pounds above my goal PR weight. For Deadlifts, I'll do 3 singles from the #1 pins and go as heavy as I can go. Since the #1 pins are very high, if I reach 600 lbs from them. I'll start deadlifting heavy off 3 then 2 then 1 plate(s). and Finally "grip it and rip it". My short term goals for this paticular cycle (4 - 12 weeks total) is 455/295/475. after this cycle. I'm going to take some time to focus on pefecting my technique for deadlifting. i'll probably do a power cycle with 2 or even 3 sprints week

current PR overload....difference....goal pr.....difference
405 495 90 455 50
275 315 40 295 20
455 585 130 495 40