Tuesday 3.05.13

Rather than continue to be upset by failing my lifts, I decided to take a lot of weight off the bar and work back up addressing any technique flaws.

11:00 am

Strength:
Deadlifts (Goal:  475x1, 90% x3, 80% x5- without a belt):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 405x1
- Work Sets:  475x1, 428x3, 380x5- I was able to get all the lifts without a belt.  Because my lifts are about 50 lbs higher with a belt on, I want to try address that weakness for a little while.

Ring Dips:
- 8 sets of 6 reps, all strict with a turn out.  These were done in between deadlift sets.

Barbell Row:
- 3x7 @ 225- attempt 3x8 next time.

GHD Sit Ups:
- 3x10 unweighted

Conditioning:
Off.  I'm doing a running workout later tonight.

6:00 pm

Endurance Workout:
- Run for 15:00- I went 2.8 km in that time.  Not all out y any means.  I need to get my body used to running agin (my calves were tore up for 4 days after my sprints last week) and I'm breaking in some new running shoes.  I'm just going to ease back into running over the next 4-6 weeks.  I'll run twice a week during the CF Open, then 3x per week after that.
- 10x 40 yard sprints resting only on the walk back to the starting line.