1RM test if you're well rested and haven't tried yet
or Day 1 of de-training / back-off week:
Warm up: over and backs, kipping practice, jump rope
Lifts:
Bench Press
3x10 @ 65% max
Dumbbell Bench Press -- moderate weight
3x10
Metcon: 4 rounds
-10 Kipping Pull ups
-15 bent over rows -- 35 or 53 KB or similar weight dumbbells
-20 sit-ups
Stretch: sitting down in "prisoner" form with hands behind head, have partner stretch elbows back and together or do pec stretch on ground
-JD
Did 1 RM - lost motivation by the end of it, which ruined my deadlift max effort!!
ReplyDeleteBack Squat: Did high bar
45xmany
95x2
135x2
185x1
205x1
225x1
245x1
265x1 felt easy
280x1 (PR)
290x1 Failed - I sank a lot lower than normal at the hole of the squat and lost tension! I think I could have got it, but will have to wait for another time! Maybe I did go heavier than I should have, but was hoping to surprise myself!
Bench Press:
45xmany
95x2
135x1
155x1
170x1(PR)
175x1(PR)
190x1 attempted twice - FAILED. I noticed that as I went heavier I was using a lot of shoulder instead of engaging my lats, which obviously made the weight feel a lot heavier and I felt a pinch on my shoulder!
Deadlift:
Have been doing Sumo squat style, which has helped me keep my back straight. But As progressed to my heavier weights, I could not maintain tension past 280 lbs. So gave up on my lift.
I had done 315 lbs before, but I could not break the 300 lbs barrier with the sumo style deadlift. I guess I need to add more volume for deadlift, to gain hamstring strength!
Not a very satisfactory day overall!
I also did 1RM:
ReplyDeleteClean (power) and jerk:
45x10
95x5
135x2
155x1
175x1 (PR)
180x1 (PR) (bodyweight, yay!)
185x1 cleaned it fine, but couldn't jerk it...failed twice
deadift:
135x5
185x4
225x2
275x1
315x1 (PR)
Day 2 of 1RM:
ReplyDeletebacksquat:
265lbsx1 felt fine. (PR)
270lbsx1 ok, but I don't think it was deep enough
benchpress:
45xmany
85x4
125x2
155x1
175x1 (PR)
180 failed
1RM, CrossFit Total style:
ReplyDeleteBack Squat (high bar, butt to ankles):
45x5, 75x5, 105x3, 135x2, 155x1, 170xF, 160xF
Was hoping for 170, and that seemed reasonable, but no luck. 155 still might count as some kind of PR b/c although I did 165x3 in late August, that was low bar and just below parallel. Anyway, disappointing :(
Press:
45x5, 65x3, 75x1, 85x1 (really slow), 90xF
Matched 1RM from 4/4/2011
Deadlift:
155x5, 185x2, 215x1, 235x1 (PR), 265xF
Up 25 lbs from 4/4/2011. Back rounded a little but not a crazy amount.
In summary, hamstrings could easily win in a fight with quads.