overhead squats, 45#
DE box squats, just below parallel
10 x 2 @ 135#
on 90 seconds
ME bench press
2 x 155#, 175#, 175#, 185#, 190#
Shoulder assistance
2 x 10
Swim
1 x 500m css, moderate to hard (10:39)
freestyle sprints
2 x 75m
2 x 50m
2 x 25m
Glute ham raises
3 x 7
- Notes: Totally underestimated dynamic effort work. I like the idea of westside/conjugate stuff but I kinda didn't think 2 lower body days was enough. DE work gets you breathing hard, and I really like the challenge of just trying to explode out of the bottom like a mother...definite crossover to running and power development. I am slower than hell in the pool right now.
- Sleep: Good.
- Nutrition: good. Worth noting that I have started drinking milk again. It's just too easy for the price and I need some more calories. Haven't noticed any adverse effects on my stomach. Peanut butter is in there too...the price/calorie you get from it can't be passed up.
- Body: I am actually very sore from the lake...wakeboarding destroyed my glutes and somehow my triceps are really sore too. Knee is much better, but still tight when squatting.
- General: I am going to lay off of heavy squatting for a little bit and just limit myself to lighter, speed squats. So my heavy effort lower body days will be focusing more on deadlifts and cleans, both of which I need to work on so no complaints there.
No comments:
Post a Comment