M 2.10.14



Nice to get a full training day in despite the issues I’ve been having with my knee.  Knee is feeling much better.  Didn’t notice it at all today, but definitely think it’s not 100% yet.  Hopefully I can introduce some lower intensity knee flexion this week and be back after it by next week.

1. RDL @ 31×1; 4 x 4-5; 205 lbs / 2:00 rest

5 / 5 / 5 / 5.  Felt pretty good.

2A. Seated DB shoulder press 10, 8, 6, 4 / 60 sec

10 x 25lbs / 8 x 30lbs / 6 x 35lbs / 4 x 40lbs.  Possibly could have gone slightly heavier.

2B. Pendlay row @ 20×1; 4 x 6-8 / 90 sec

8 x 110lbs / 8 x 88lbs / 8 x 88lbs / 8 x 88lbs.  Couldn’t maintain the 1 sec pause at the top of the first round, dropped weight for the remaining rounds.  88lbs was tough but manageable to maintain the 1 second pause, the rest of the movement was very easy relative to the pause.

3A. CGBP 3 x 8 / 60 sec

8 x 142lbs / 8 x 142lbs / 8 x 142lbs.  These got tougher as the rounds went on.  Last one was challenging to complete.

3B. Seated hammer curls @ 3010; 3 x 10-12 / 60 sec

12 x 20lbs / 12 x 25lbs / 10 x 25lbs. 

4. FLR on rings at 3″ above ground from 20″ box, 3 x 60 sec holds

Holy crap!  Barely made each round.  Super difficult.  Felt it in my abs and lower back.  Took 90 sec rest between rounds.