Saturday 12/11/10

Phil:

OHS
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+


Strict Pull-ups
3 x 15


Kiley:

Muscle-up Training
Ring Dips 15, Pullups 15, rest 2 minutes. 3 sets of 10 pull-ups and dips alternated

Back Squat
3 x 5
Posted by Phil
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2 comments:

Kiley said...

I squatted first.

45 x 5
80 x 5
115 x 5
135 x 3
-----------
160 x 5
160 x 5
160 x 5
PR! FINALLY got all 3 sets! Next time I'll be at 165.

Muscle-up Progression:
15 Ring dips - used purple and red bands.

15 Ring Pull-ups - my hands are NOT used to ring pull-up! The false grip is tough and my skin is NOT.

Neither of those were done in unbroken sets. Not even close.

Then I did 15 more dips but no alternating ones.

December 11, 2010 at 7:19 PM
Phil said...

I didn't realize that I didn't post on this day. I don't have my book with me, so I don't remember most of what I did, but I do know that I overhead squatted 225 x 2, which was a big PR for me.

December 23, 2010 at 1:28 PM

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