Neighborhood Ninja!

1/5/11

OH Squat Warmup
- 135 x 5
- 155 x 3

Back Squat
- 275 x 5
- 275 x 5
switched out for deadlift because bars at the Y were too smooth to hold without chalk.

Flat Bench Press
- 210 x 5
- 210 x 5
switched out for incline because incline bench was in use.

Pull Ups
- +50 x 5
- +50 x 5

BB Curls
- 100 x 5
- 100 x 5

Hang Power Snatch
- 100 x 10

Standing Ab Wheel Roll Out
- 5

No PM Sprint Session

I feel like I still haven't recovered from the first session. I'm still sore everywhere and I think that's why my weights either haven't gone up, or in some cases slid back. Not discouraged though. Just going to keep doing the lifts. Hopefully after taking Fri, Sat, and Sun off I will be fully recovered and be able to add some weight next week.


1/4/11

AM

OH Squat Warm up
- 135 x 5
- 135 x 5

Deadlift
- 315 x 5
- 320 x 5

Incline Bench
- 195 x 4, 1
- 185 x 5

Pull ups
- 45 x 5
- 45 x 5

PM

Rows
250m - :48
250m - :47
500m - 1:51

rowing is definitely something I feel terrible at and will need a lot of practice. legs gave out on the 500m sprint and I started using all back and arms toward the end.