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: 225x6x2
band bench against doubled minis: 135x2x2, 185x2x2
overhead squat: 95×3, 105x4x3
machine row: 115x8x6
face pull: 5x2x15
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: BWx6x3, 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…