Training October 18th, 2012

The origin plan was to train Tuesday at 5AM.  After getting back at 830pm Monday and being spent I knew this wouldn't be wise so I took an additional day off. On Wednesday I had to travel for work and was still a bit sore and mentally did not want to train at all, so I took another day off.  3 days off in a row. Today (Thursday) I was ready to train and did so at the SP Academy.

17th

A1. Press @ 11X1, 2-3 reps x 5 sets, 2 min

A2. Wtd Pronated Chin-ups @ 60X0, 2-3 reps x 5 sets, 2 min

B. Kipping HSPU to extra depth, 1 rep x 30 sets, 15 sec - increase depth where possible

C. One Arm DB Rows @ 20X1, 4-6 reps/arm x 5 sets, 30 sec b/t sides (stretch pecs during breaks)

D. Side Lying Powell Raises @ 60X0, 6-8/arm x 3 sets, 30 sec b/t arms (stretch pecs during breaks)

A1. 135, 145x2,150(1), 145x2, 145x2  -  not sure if it was a 55lb bar or not but it felt heavy. all weights are assuming 45# bar.  I pressed 165x2 on July 16th so this is a major drop-off. 

A2. 25, 50, 60x2, 60x2, 60x2

B. complete w/ 1" plates.  A few sets took 20s between but generally on pace.

C. 85x6, 90x5, 90x5, 90x4, 90x4

D. Left arm  10,15,15   Right arm 10,15,20