Power Clean
4x70, 4x80, 4x90, 4x102.5
These felt kind of off, but I chalked that up to discussing A Dance with Dragons with Nathan. I also got yelled at for dropping the weights. My bad.
Deadlift
5x315, 3x365, 3x405, 1x455, 1x495
2x545 @ 10
2x515 @ 9
2x515 @ 8
2x515 @ 9
2x515 @ 9+
I was originally planning to do a few doubles at 545, but I guess the "offness" I felt during power cleans was not purely due to indulging in nerditude. It's more likely that the traveling and inconsistent eating I've been doing over Christmas were finally catching up to me.
Front Squat
5x45, 5x135, 5x185, 3x225, 1x275
2x295 @ 8+
1x295 @ F
Er what? I just called it at this point. Plus, it was getting late.
Back Squat
5x295 @ 8
Just cuz.
Natural GHR With Lots of Cheating: 3x4
Yes: 3x10 @ 110
No: 3x10 @ 110
Ab Rollout: 3x5
I was originally going to do a Medium/High Intensity, Medium Volume week after the Medium Intensity, High Volume week last week, but I think I'll settle for a little lower on the intensity and volume scales and crank both up a bit next week instead.
Wednesday, December 28, 2011
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