9 thoughts on “140704”

1. Had to hit the big lifts yesterday because of plans today and tomorrow. Tore up the old stomping grounds with Craig again.

   Squat (kg)
   108×5, 122.5×3, 137×15

   Bench (kg)
   72.5×5, 82×3, 91.5×5

   Hit some quick accessory, didn’t have time for much else though. Looking like I’ll be adding 10kg to the squat in the next cycle

   Happy 4th to the Outlaw community.

2. Power
   1.) 200#, +15# PR
   2.) 375# x 6 reps

   Accessories
   1.) 250#

   Cond
   Different

   • Happy 4th you motherfuckers. Be safe

3. Power:
   1.) 170, 185, 200, 210xfullxfull
   2.) 240×5, 275×3, 305x5f ~ think I blew my load last Friday.

   Acc:
   1.) 205, 215, 225x9f

   Conditioning:
   6:19 (-0:19)

4. 1) 195, 205(power then full)
   2) 265-300-335×4 just missed 5th rep. That’s my last recorded 1RM.
   3) 230-240-245

   Cond 6:00

5. Power
   1) 115
   2)215,240,270×2

   Accessories
   1) Snatch Pull+Snatch High Pull from the Hang 5×2 @ 115
   2) Hip Thrust 3×3 explosively

   Conditioning
   Treadmill Push on 10deg Incline 5x 30sec work 30 sec rest (treadmill is off)

6. Power
   1) 175 x 2, 180 x 2 full
   Felt explosive today on snatch for the first time in awhile
   2) 5 x 2 @ 310#
   Acc
   1) dnd
   Conditioning: 7:07 rx (fuck kettle bells this week)

7. 1) Power Snatch: 2rm
   Did 3rm (I gotta learn to read properly)
   40/50/55/60kg
   1@65kg

   2) Squat:
   5@75% 92.5kg
   3@85% 105kg
   5(ME)@95% 117.5kg
   5×5@80% 97.5kg

   3) 3 rounds for total time of:

   Row 750m
   20 Toes To Bar
   50 Double-Unders

   16:16

   Again, did read 1:1 rest so did in one pop, gotta work on this reading thing

8. Sat July 5,2014
   Power
   1)Clean & jerk; with pause just above knee
   up to 145
   2) Bench Press
   145,165,185×5

   Accessories
   1) Ring Dips
   25×8,30×8,35×8,40×2 ( all strict )
   2a) Lying DB tri extensions 4x 10-8 @25
   2b) DB Concetration Curls 4×10 @ 20

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