Re: Shaun's workout log
Thursday 30 August 2012
1) 10X1 Deadlifts @ 75-80% – rest 45 sec.
Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.
2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.
Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.
1) 180kg – Easy. I'm excited for testing next week.
2) 90kg x 2 x 5, 97.5kg x 2 x 3, 102.5kg x 3 x 2 – Hard. Bench Technique was off tonight. I couldn't get anything tight and my shoulders were tired from yesterdays burpees.
1a) 3XME UB + 3 Muscle-Ups – rest 30 sec.
1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.
1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1d) 3X10 Reverse Hypers – heavy, rest 30 sec.
Notes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.
I did some substituting, as shown below.
1a) Max Ring Dips – 11, 8, 7
1b) SGBTNP – 60kg x 3 x 3
1c) 3 x 20 x 32kg KB swings
1d) 3 x 5 x 80kg Good morning
Ring dips - sucked as usual. I kept them pretty strict
BTNSGP - These were slow but not too bad.
KB swings - These sucked soo bad. My grip was shot. Sets were UB,UB,10/10
Good mornings - Same as usual, which means they were horrible.
My head wasn't really in the game tonight.
Can't wait for rest day tomorrow!