November 27, 2006

November 27, 2006
Dynamic warmup
X band walk - 6L/R
Scap Pushup - 20, 20

BW = 196

Squat - 301 tempo - 180 seconds rest on working sets - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 265 x 1, 265 x 6, 315 x 1, 270 x 6, 320 x 0, 200 x 12, 175 x 15

Bulgarian split squat - 17.5 x 15, 15 x 15, 5 x 15
super set with 0 rest
Stepup - but I subbed with Hammer lunge to the front - L x 5 x 15, R x 5 x 15, L x 5 X 15

back extension - 10, 10 at 222 tempo
swiss ball crunch - 10, 10 at 222 tempo

KB swing with 50 #kb - overhead x 10, 1 hand x 10L/R, hand to hand x 20,regular x 20

Notes:
-Workout is Strength I Workout A from The New Rules of Lifting book
-squat - I cant' believe I wasn't able to get 320!!???! I guess it has been a while since I've squatted heavy but that was somewhat dissapointing
-Hammer lunges - very tough especially lunging backward
-Swings - Was going to do some rowing but it was taken so I just grabbed some of the KBs and did something I just made up on the spot...probably could have done more but I wanted to get home.