Sunday 08/14/11

Phil:


Back Squat
2 x 5, 1 x 5+


Press
2 x 5, 1 x 5+


3 rounds AMREAP of:
1 min DB Thrusters, 50# per DB
1 min off
1 min TTB
1 min off
1 min SDHP, 95#
1 min off
1 min Burpees
Courtesy - modified - of CFFB. The SDHP section was originally a row for calories. The 95# SDHP is my best guess approximation.
Posted by Phil
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3 comments:

chris said...

Squat
45 - 5
135 - 5
225 - 5
305 - 5
--------
340 - 5
340 - 3

225 - 20


Halting DL
135 - 5
225 - 5
315 - 2


8 - Pullups
8 - Chinups
7 - Pullups
7 - Chinups
4 - Pullups

August 14, 2011 at 2:45 PM
Phil said...

Press
152.5-5
152.5-5
152.5-7

That went fairly well and was pretty uneventful (I think 152.5 x 7 is some type of PR, especially after 2 other sets of 5). Squatting, on the other hand, was quite interesting.

Going in, I knew squatting might or might not happen. The knee is still improving, but it's not normal yet either. I warmed up to 135, then wrapped the knee, went for 1 rep of 225 and just set it down when I reached the bottom - no good. I then started some box squats, something like this:
18", 225 x 5
12" + 3 10# bumpers, 225 x 5
12" + 2 10# bumpers, 225 x 5
12" + 1 10# bumpers, 225 x 5
12", 225 x 5 x 3

Box squatting immediately makes my form much better, and I could squat just fine. Granted, it was slow (I ended up going touch-and-go but with no bounce whatsoever) and thus difficult, but the 12" sets were certainly below parallel, my knee wasn't wrapped, and I could do it without any discomfort. It was . . . a cathartic experience. If I'm not back to normal by Wednesday (and beyond), then I'll just keep box squatting and add some weight.

Then bench press because I felt like it.
192.5 x 10 x 3

August 14, 2011 at 5:29 PM
chris said...

40 - 24" Box Jumps
50 - Lunges
60 - Pushups
70 - Situps
80 - Squats

16:46

August 14, 2011 at 6:38 PM

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