10/11/11 - throws + speed & a little heavy

throws

16# hammer x14-16

focused on reaching back farther to catch the hammer.. none of the throws had any juice on them, just trying to hit positions. last throw i tweaked my abs just a tiny bit so I shut it down.. going to take some vitamin-I and stretch a bit to help it heal up, should be good to go for some light & easy hammer work this weekend.


speed training w/PF (fastest time listed)

sumo deadlift

1. 225x3 @ 3.33
2. 225x3 @ 3.21
3. 225x3 @ 3.33
4. 225x3 @ 3.58
5. 225x3 @ 3.46
6. 275x3 @ 3.09
7. 275x3 @ 3.21
8. 275x3 @ 3.33
9. 275x3 @ 3.33
10. 275x3 @ 3.33

conventional pulls- 405x4, 515x3, 605x1

incline bench + choked mini bands

1. 135x3 @ 3.58
2. 135x3 @ 3.95
3. 135x3 @ 3.95
4. 145x3 @ 3.83
5. 145x3 @ 3.71
6. 145x3 @ 3.83
7. 155x3 @ 3.71
8. 155x3 @ 3.58
9. 155x3 @ 3.46
10. 155x3 @ 3.58

incline bench- 225x5, 275x3, 315x1
good session. worked up to some semi-heavy stuff as I plan on maxing in a couple weeks so that I have a starting point for my off season cycle to compare against my lifts at the end of the cycle. both the 605 and the 315 felt ridiculously light.. very pleased. session took about an hour as I was dilly dallying around with the heavier stuff. looking forward to moving some big weight in the next couple weeks, then hitting the strength speed phase with additional accomodating resistance and semi-quick #s.

macros = 65f / 467c / 269p = 3515cals IF style

BCAA + beta alaine preWO, postWO meal = 11/209/104/1307cals @ approx 2p