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Old 04-16-2010, 08:20 PM   #171
Dominic Sirianni
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Join Date: Jul 2009
Posts: 263
Default Thursday - 4.15.10 - Deadlift

Beat up from runs and dubs yesterday

Row 500
Agile 8

5eadlift
455
753
903
10010

Reverse hypers 320

GHR 1/2/3

Cut the workout short
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Old 04-19-2010, 01:28 PM   #172
Dominic Sirianni
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Default Friday - 4.16.10 - Row

10k Row - 49:49.27 (PR)
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Old 04-19-2010, 07:55 PM
Dominic Sirianni
This message has been deleted by Dominic Sirianni. Reason: error
Old 04-19-2010, 08:00 PM   #173
Dominic Sirianni
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Join Date: Jul 2009
Posts: 263
Default Moday - 4.19.10

5 mins jump rope
Simple 6

Press
455
953
1353

Working sets
1555
1753
1958 (PR)

Assistance
125 510

GTG pullups throughout warmup and workout

Finisher
10 pushups
10 ring rows
For time
8:20
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Old 04-20-2010, 05:38 PM   #174
Dominic Sirianni
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Default Tuesday - 4.20.10 - Squat

Row 500
Agile 8

Squat
45x5
85x5
105x25

Pistol practice with assistance 3x10

Conditioning
3 rounds of
GHDx30
500m Run
21.01
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Old 04-21-2010, 06:16 PM   #175
Dominic Sirianni
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Default Wednesday - 4.21.10 - Bench

5 mins Jump Rope
Simple 6

Bench
455
955
1353

Working sets
2155
2403
27012 (PR)

Assistance
5 sets of
18510
Db row 6010
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Old 04-26-2010, 08:53 PM   #176
Dominic Sirianni
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Default Thursday - 4.22.10 - Deadlift

Feeling beat up a little

Row 500
Agile 8

Deadlift
455

working sets
855
953
10520

GHR ladder
1/2/3/1/2/3/1/2(fail)

Reverse hypers 710
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Old 04-26-2010, 08:55 PM   #177
Dominic Sirianni
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Default Saturday - 4.24.10 - Gymnastics

attended an informative and humbling gymnastics seminar at the gym. good stuff, very tough for me.
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Old 04-26-2010, 09:00 PM   #178
Dominic Sirianni
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Default Monday - 4.26.10 - Press

Deload week
Press
805
1005
1255

Rocked out in the 305 workout with the monk.
5 pushups
10 box jumps/step ups 16″
15 db swings 20#

25 mins AMRAP

15 and change

Back feels a little tight but not too bad.
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Old 05-02-2010, 08:32 PM   #179
Dominic Sirianni
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Default Rest of the deload week

Wednesday
Squat
65x5
75x5
95x5

Bench
115x5
135x5
185xs

Tried a chipper for the first time in a long time with the 7pm class - got a DNF at the 40 minute cut off - my conditioning is shit right now.

400 jump rope turns
90 squats
80 push press 45#
70 walking lunges
60 sit ups
50 push ups
40 ring rows
14 wall balls

Friday

8 minutes of
2 db snatches per arm 20#
6 lateral jump burppes

I think I got 6+ but I can't remember

rest

then

3 rounds of
10 wall ball shots 12#
10 russian twists
10 ring rows
10 situps

somewhere in the 4-6 minute range

L-sit practice

didnt deadlift this week - no biggie - New cycle starts Monday. I am going to continue to try to add conditioning without changing anything else in the program. Lets see if I can still make reps. Been cleaning up the diet as well. Back feels great. Strong, plenty of mobility.
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Old 05-03-2010, 08:06 PM   #180
Dominic Sirianni
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Default monday - 5.3.10 - press

Didn't get hardly anything done.

Simple 6
Press
135 x 5
160 x 5
180 x 8
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