slept 8.5 hours
'
Lunch time at work
25 min Z Health
working on rotations with faster speed linear work
DB flat bench
40 x 20
50 x 17 fast
60 x 13
70 x 6--felt like I hit a wall, energy flat by round 4
Cybex Rows (CSR)
130 x 20
150 x 15 mod speed
10 x 9 +4 alternating
EZ bar rev curls (standing)
55 x8
55 x 7 +3
grip is the weak point on these
Bulgarian Split Squats (rt leg up)
BW x 8
BW x 8
strict--haven't done these in a long time
wore shoe on Left foot
1 scoop surge and 1 scoop pro post training
PM Session--DLs
USED a STRAIGHT BAR
first time in months
movement dropped each time in the past, so dropped movement; strength plateau also
worked on cleaning up rt ankle motion on trap bar DLs
Rt ankle is moving much better
Worked up slow
no lifting partner
str bar DLs
135 x 5 palms down
135 x 5 palms down, added eye movements (lift, look up, lower look down)
185 x 4 same
225 x 5 same, grip getting weak
275 x 2 grip failing and had to cut it at 2 reps
275 x 1,1 Lhup and RHup--can feel it in my hamstrings now
275 w chains x 1,1 LHup and Rhup
295 x 1,1
295 w chains x 1, 5 sec hold at top (lockout was weaker last time)
295 w more chains x 1 4 sec hold at top
normal chains about 25 lbs per side
all chains about 35 lbs per side
movement tested great on all of them!! whoo ha!
Like the chains to overload the top and non startle at heavier weights
Tried the following movements inbetween
KB Press 24 x 2/2--movement dropped
Chins x 2--felt easy, but slight pain (1 on a 1-10) in left forearm, movement the same
Did Z inbetween DLs
New Music--heavy metal DL mix!
10% post training meal
2 tapioca puddings
fish, black beans and broccoli, and fish oil
forgot to put in breath hold for the other night
clocked at 1:27
Not quite as good as last weeks 2:01, but still going up
New DL CD mix! Whoo ha
title Artist
| Redneck | Lamb Of God | |
| Need Another One | Misery Loves Co. | |
| She Said | Skrew | |
| As the Sky Comes Falling Down | Violent Work of Art | |
| The Ghost Psalm | Zao | |
| Slip | Ultraspank | |
| The Damned | The Agony Scene | |
| Break The Static | Snapcase | |
| Can't Stand You | Slayer | |
| No Warning Shot | Six Feet Under | |
| Natural Born Chaos | Soilwork | |
| Love To Hate | Testament | |
| Rain | Trivium | |
| Laid To Rest | Lamb Of God | |
| Surfacing | Slipknot | |
| Purity [Live] | Slipknot | |
| Skin Ticket [Live] | Slipknot |
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