Pause Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315
2x365 @ 9/10
2x365 @ 9/10
2x365 @ 10
These all felt like 10s, really, but I just kept going until my first good morning.
Deadlift
5x133, 5x221, 5x311, 3x361, 3x401, 1x451, 1x491, 1x541
2x581 @ 10/F
The weights are a little odd since I used two pairs of 20kg plates. On the second rep, I actually managed to lock it out but lost my grip a half second later. That's never happened before. I guess it's grip work time. I only did 1 set because it was already pretty tough, and I didn't want to wipe myself out.
Back Squat: 4x8 @ 285
Ab Pulldown: 3x15 @ 190
New plan: Since the Z will be closed Thu-Sun, I'll do my normal lockout work tomorrow, then rest until next Monday, when I'll test all of my maxes. After that will be a semi-post-meet deload week, then I'll start a new cycle in the new year.
Sunday, December 19, 2010
Subscribe to:
Post Comments (Atom)
That's what happened to me at the meet last year. Lost grip ... WTF?!? At least it happened to you in the gym. :/
ReplyDeleteYeah, seriously. Very surprising. I kind of like the little bunny hop I did after I dropped it. It was a very WTF moment.
ReplyDeleteI definitely need to start doing grip work, though. Not having a strong grip on the bar when deadlifting is just asking for trouble.
Kroc Rows...
ReplyDelete