^^^ You still aren't warming up properly.

You're over analyzing his warmups. Big time...

Well I didn't think that warm up was that bad. It felt alright.

What would have done to warm up to a work set of 150kg 3x3?

IW

Wednesday April 21st/2010

Hill Sprints

10 cycles:

Sprint up hill: walk down/around (1min)

Maintained pretty steady times. Low 8s to mid 9 by the end. Not bad.

IW

Monday April 26, 2010

Bench
bar x 10
135lb x 5
165lb x 5
185lb x 3
205lb x 2
215lb x 1
230lb 3x3 (PR)


Squats
mobility work
bw x 8
135lb x 5
185lb x 3
205lb x 2
235lb x 1
250lb 3x3 (PR)


HS Close Grip Rows
2 plates x 5
2 plates + 25 x 8
3 pates 2x8,10


Thoughts

Well I was away visiting the grandparents this weekend so I missed saturday workout. I was also outside for lots of the weekend because I was helping with seeding at the farm... I think that cold wind got me a little sick. I had a nasty sore throat sunday but I slept about 10 hrs last night and it seemed to get better all today. I somehow pulled it together and got 'er done at the gym today despite being <100%.

So, I pulled off some sick day PRs. Not bad.

IW

Tuesday April 27th, 2010

Well I thought I should start the day by saying... it's my birthday!! I'm a big bad 24 today.

Also, I think I'll be skipping sprints today. hahaha

IW

happy birthday youngster !

Happy Birthday :)

Thanks gents!

IW

Wednesday April 28th/2010


Military Press
bar x 10
95lb x 5
115lb x 4
135lb x 2
150lb 3x3


Deads
mobility work
60kg x 5
100kg x 4
120kg x 3
145kg x 2
152.5kg 3x3


Pull Ups
bw x 11,9,7


Standing Rope Curls
42.5lb x 12, 15
42.5lb x 15, 35lb x 9, 30lb x 6 (drop set)

Thoughts

Getting over this cold and my energy levels are just finally getting back to normal-ish.

IW