I'm a few days off schedule because I couldn't/didn't train this weekend.
Speed Squat
5x45, 5x135, 5x185, 5x225
8x2x275 @ 7
2x315, 2x365
2x410 @ 10
Yeesh, not speedy at all. I also hit some pretty major sticking points that I had to good-morning out of. I think I'm sensing a pattern here.
Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455, 1x495
4x515 @ 9
4x515 @ 9
4x515 @ 9
4x515 @ 9
4x515 @ 10
4x515 @ 11
Volume = Intensity. Intensity = Death. Yeehaw.
Back Squat: 4x8 @ 280
Ab Pulldown: 3x15 @ 190
Monday, November 29, 2010
Subscribe to:
Post Comments (Atom)
Oh, plus I should note (for my own sake) that set 6 of deadlifts was touch and go with some ramping at the end, so not 100% legit. Oh well.
ReplyDelete-- This is 100% legit in the IPA. However, I've heard that they started being more strict about squats lately. So now you have to go much deeper, and do a full half-squat, instead of only quarter-squats.
ReplyDelete-- Do you feel any difference between jumping immediately to 410x2 and adding two sets in between?
The two sets do make a difference. At the very least, I feel more "prepared" (if that's the right word) in that the final double feels less heavy.
ReplyDelete