Another Two Headed Update

8-18-08 Deadlift and Dynamic Effort Training

conventional deadlift against doubled minis: 135×1, 225×1, 315×1, 365×1, 415×1, 465×1, 485xmiss

speed box squat with medium bands: 225×6x2

band bench against doubled minis: 135×2x2, 185×2x2

overhead squat: 95×3, 105×4x3

machine row: 115×8x6

face pull: 5×2x15

8-20-08 bench training

power jerk: 135×3, 185×3, 135×3 (switch to split stance), 185×3, 205×3, 225×3, 235×1.5 A big PR for me at 235. Big props to my partner and his coaching ability for getting me to switch to split jerks.

band bench: 135×3, 225×3, 225×1 (added bands), 245×1, 275xmiss

incline log press: 180×8, 230×8, 240×7, just couldn’t lock out my left shoulder on the 8th rep.

one arm dumbbell bench: 55×25

cable crossover: 50×8, 50×16 (switch to counting with four-counts)

incline YTWL: 5×25

face pull: 5×25

pullup: BWx6×3, then two partner assisted eccentric singles These were just mixed in with the last few sets of accessory work.

Damn, these were two pretty solid sessions, especially tonight. I may be sore tomorrow…