Monday 2/16/09
Squat
3x5x185
Pause Squat - 3 seconds then explode
2x6x135
Bench - Pause then explode
3x7x135
Bench - Regular
2x175
1x200
1x225
Pull Up/Delt Raise Superset
2x5 / 2x8x20
Hanging Knee Raise with Kick Out
1x8
Russian Twist
1x8
Notes:
Feeling much better after taking it easy for four days. Quick easy workout. My meet is this Saturday and I do not want to over do it. After my planned 3x7 Bench, I decided I just wanted to feel my first lift weight of 225 to gauge if I lost any strength over the past week and do not think I did, the 225 moved pretty fast.
I plan to train again Thursday very very light, just to get some blood flowing and mostly lower body. I do need to lose some weight because I really want to compete in the 181 class. I was 183 this morning, so I plan to cut calories for the rest of the week and fast Friday. Then weigh in Friday night. Then I can rehydrate and carb up for 12 hours before the meet. I know this is not an ideal situation, but hey it's fun messing around with this.
Since the meet is sanctioned by SSA (Syndicated Strength Alliance), I had to buy a singlet, no baggy shorts or t-shirts so the judges can see what's going on. It was worth a little comic relief tonight when my wife and son came home and I was wearing it. It's the first time I ever thought I actually looked like a powerlifter (they didn't think so).
