Tuesday 02/22/11

Phil:

Press
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+


Back Squat
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+


Kiley:

CFE Swim
4 x 100y, rest :30 between each
3 x 200y, rest :30 between each
Rest 1:00
1 x 100y, rest :30
1 x 200y

CFE Bike
Ride 1 hour, cover max distance.
Posted by Phil
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3 comments:

Kiley said...

Swim
100's
1:18
1:22
1:25
1:26

200's
3:04
3:01
3:00

100
1:24

200
2:59

Bike
Rode 13 miles in 1:00:36

February 22, 2011 at 7:28 PM
chris said...

Recovery Day

Squat
45 - 5
135 - 5
225 - 5
--------
275 - 5
275 - 5

Bench Press
45 - 5
135 - 5
185 - 5
--------
205 - 5
205 - 5
185 - 5

Lat Pull Downs
80 - 10
90 - 10
100 - 10
(somehow pulled something in or around my left bicep - trying to get back into pulling motions.)

1.5 PD KBS (Russian)
50
50
30 - grip limited

February 22, 2011 at 9:07 PM
Phil said...

Press
107.5-5
125-5
140-7

Back Squat
282.5-5
327.5-5
370-5

45 GHD Sit-ups

After school, toward the end of MSCL, I got a 15# muscle-up. It was the slowest and hardest muscle-up I've ever done, but it was a PR, so that was good. Doing it right before pressing when I was already tired . . . maybe not so smart, but oh well.

Overall, still very tired from the last several days and felt it especially in the squats - didn't go for any extra reps after 5 at 370.

February 22, 2011 at 9:20 PM

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