Thursday 12/22/11

Phil:

Bench Press
2 x 5, 1 x 5+


Back Squat (ID)
1 x 5


Deadlift (ID)
1 x 5


Kiley:


Deadlift
3 x 5

For time:
20 Burpees
40 GHD Sit-ups
20 Pull-ups
40 DU's
20 Push-ups
40 KB Swings, 1 pood
20 OH Lunges, 25#
Posted by Kiley
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2 comments:

Kiley said...

33 x 5, 83 x 5, 123 x 5, 153 x 3
173 x 5,5,5

Metcon:
11:58

December 22, 2011 at 7:01 PM
Phil said...

Bench Press
257.5-5
257.5-5
257.5-2

Not a good arm day (from the pain perspective). Last week, I got 255 x 5, 5, 7, so we'll do this again next week.


Back Squat
415 x 5


Deadlift
500 x 5

Squatting wasn't great, but I've never done heavy sets of 5 of squat and deadlift in the same day before, so this was a win in that regard, and 500 x 5 was a 4 and 5 rep PR (my reset point last time). Looking back, about 5 months ago at the CSG PL meet, my heaviest squat was about 10 pounds less than today's set of 5, and my heaviest deadlift was about 3-4 pounds more than today's set of 5. I'll take that progress. Oh yes. I'll take it.

Thus ends my first intensity day.

December 23, 2011 at 6:54 PM

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