7/24

sumo's: 240 x 2, 260 x 2, 255 x miss, 245 x 2

gm's: 95, 3 x 10

bulgarians: 70 x 6, 45 x 6

facepulls: mini band, 2 x 20
supine ghr: 1 x 25

russian twists: +5, 2 x 10
planks: +10, 2 x 1 min.

coc#1 negatives: 2 x 5
plate pinches: 10's, 2 x 1 min.


fuggin long workout. 240 was like whoa...heavy. but i haven't pulled sumo in 3 weeks so...eh. i was super pissed after the 255 miss tho. like....ultra pissed. but i was glad i got 3 doubles over 90% of my double max for the day :) grip work was fun. can't wait for my wienie COC to come in. i think next week is gonna be lower volume week.

Ok now, what exactly do you mean by this? Dont make me come down there.

hahahaha....i was just pissin with ya. but i don't know anybody else here that really follows anything...and you are teh westside guru. :) i forgot about jonson and his 531.

LOL

Just bustin your chops.

Why did you miss that sumo? how? at the top?? grip?

i moved it about 4". everything felt heavy as shit....i dunno if my form wasn't in the groove...or what. dunno how i pulled that 260 out :)

7/27

squats:

-80 + iron woody purple bands, 10 x 2
-120 x 2 (removed bands)
-140 x 2
-160 x 2 x 2

30" box jumps: 4 x 5
Unilateral Lateral jumps: 3 x 5

Uni RDL's: 50, 2 x 8
Inverted rows: 3 x 10

Anti rotation barbell: +10, 2 x 10
double leg lowering: 2 x 5

COC sport: 3 x 10
plate pinches: 15, 2 x 1 min.

it apparently got really hot out...i was sweating my ass off....had to use some chalk on the plate pinches :)


speed squats sets 3 and 4:

Fast. How you like the bands on there?

Another good way of doing things is to work up first on speed days, heavy double triples even singles then drop down to your speed weights and the bar will fell light as a feather.

Nice lookin workout overall Pitski.

i like the bands...i like unracking after you take the bands off too...i about shot through the roof :)

i do like how u have been approaching your speed training :) i wanna be able to create speed without potentiation tho...but i will probably try it sometime....i think ten sets was too many...i was kinda gassed :)

i watched bulletproof knees the other night...and it talked about training connective tissues and whatnot with speed stuff...and i've neglected it...so...time to start :)

Second video looked faster.

Nice lifting !

Why without potentiation? Just so that you know its your natural baseline?