pseudo events 7/10/11

Axle: 110 x 3, 160 x 3, 200 x 3, 220 x 1 (stopped due to recurring pain / tweak in right pec minor.)

Squat: 135 x 3 x 2, 225 x 3 x 2, 275 x 3, 315 x 3, 365 x 3 x 3, 335 x 3 x 2, 315 x 3 x 2

Sled drag: 400 x 50' x 6 sets

Later in the day:

Chest supported row: 4 sets of 10

Bent over row: 4 sets of 12

Seated row: 4 sets of 15

Shrug: 3 sets of 25

Rotations curls: 3 sets of 20

Fat bar curls: 4 sets of 8

Cable curls: 4 sets of 15

Tricep extensions: 8 sets of 15

Lateral raise: 3 sets of 15

Ab machine: 3 sets of 20

Pec rehab: light weight x lots of reps x lots of sets

So events went poorly. I am pretty pissed to have aggravated my pec minor for the third time in three weeks. It was hot as fuck and horribly humid, plus I felt drained from being sick yesterday. I decided to come home, eat, and rest for a few hours and went back in the gym and did some high(er) rep accessory work to make up for my less than stellar performance earlier in the day.

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Deads 7/5/11

Front Squat : 135 x 5 x 2, 185 x 3, 225 x 2, 275 x 2

High Pull : 135 x 2, 185 x 2, 205 x 2, 225 x 2, 245 x 2.

Deads: 315 x 2, 365 x 2, 415 x 4 x 4, 465 x 2, 515 x 8

Bent Over Row: 225 x 8 x 3

Shrug : 225 x 25 x 4

Facepull: 3 sets of 15

Leg Raise: 3 sets of 10

Very happy with this workout. Decided to work high pulls from the floor in place of cleans to give my elbows and shoulders a break. Also really like adding in the dynamic front squats.

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Events 7/3/11

Axle: 120 x 3 x 2, 190 x 3, 210 x 3, 240 x 2, 270 x 1, 290 x missed (caught it out in front strained right pec minor)

Farmer's deads: 245, 295, 315, 335, 350

Farmer's walk: 245 x 50' x 2 sets

Prowler: lots of sets

Sled drag: 500 x 50' x 2 sets

Also did some sledge hammer swings with Prowler sets.

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squats 6/30/11

Box squat: 135 x 5 x 2, 185 x 3, 225 x 3, 275 x 3, 315 x 3

Stopped after not many sets of squat due to knee, hip, and back pain. Decided to play it smart and do some stretching/foam rolling and not push it when I was feeling pretty much completely mentally and physically worn down.

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