9/28/11 - speed work

speed training w/PF (fastest time listed)
speed incline bench

1. 115x3 @ 4.08
2. 135x3 @ 3.71
3. 135x4 @ 3.85
4. 135x4 @ 3.71
5. 135x3 @ 3.95
6. 145x3 @ 3.83
7. 145x3 @ 3.71
8. 145x3 @ 3.83
9. 145x3 @ 3.83
10. 145x3 @ 3.83

speed front squats

1. 185x2 @ 3.71
2. 225x2 @ 3.71
3. 225x2 @ 3.83
4. 225x2 @ 3.46
5. 225x2 @ 3.46
6. 225x2 @ 3.46
7. 225x2 @ 3.33
8. 225x2 @ 3.46
9. 225x2 @ 3.33
10. 225x2 @ 3.58

speed sumo deads

1. 225x1 @ 2.84
2. 225x1 @ 3.09
3. 225x1 @ 3.09
4. 225x1 @ 2.84
5. 225x1 @ 2.84
6. 225x1 @ 3.21
7. 225x1 @ 3.21
8. 225x1 @ 3.21
9. 225x1 @ 3.21
10. 225x1 @ 2.96

RDLs- 225x8, 315x6x3
banded pull throughs- green x10x3

+lying leg raises & ab wheel

Sesh started out solid, not a single rep under 3.3f/s until I got to deads. Apparently my sumo deads are hella slower than conventional. Not happy with this either. Also, going to be increasing the rep scheme to 3 reps with everything. Overall, workout felt solid. Definitely not as fatigued as last week, possibly my body is adaptnig already?

stretched/foam rolled tonight


cals = ? shitloads of spaghetti for dinner, lol