August 6, 2009
*IF 14.5 hours*
bw = 179
plate halos - 10#'s x 10CL/CCL
jump rope - 100 singles, 50L/R, 15 alternating
military press (all reps cleaned from ground)- 45 x 8, 95 x 3, 105 x 5, 115 x 3, 130 x 6, 65 x 10
pullups - chest to bar, set ends if not - 5, 5, 5, 4, 3, 4, 3, 1, 2, 3
(superset with full rest - 1 minute)
dips - bw x 10, +15# x 10, +15# x 6, bw x 10, bw x 6, bw x 8
(superset with pullups after military press - 1 minute rest)
-Wendler's 5/3/1 program Day 1, week 2
-military press - I'm happy with 130 for 6 considering my max test when I first started all this 5/3/1 stuff a few months ago was 135 for 3! I'm also 10 pounds lighter than when back in April.
-pullups - I wanted to keep doing sets of 5 but later on I just couldn't get my chest to the bar, I may have to drop down next time to sets of 4 and see if that works better, I'm really trying to get my chest to the bar and slowly descend down rather than dropping down.
-dips - These felt good, I should have just stuck with BW for all the sets but my first set seemed so light.
45 minute walk with Connor and Laurie. Some SMR stuff on my traps which have some trigger points that have been bothering me since squat day. I'm also really really sore still from the squats, that's what I get for taking such a long layoff from squatting heavy, ugh.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."