10/14/11 - squat, ohp & back

training
speed squats w/PF (fastest time listed)

225 + choked monster mini bands

1. 225x3 @ 3.46
2. 225x3 @ 3.46
3. 225x3 @ 3.58
4. 225x3 @ 3.46
5. 225x3 @ 3.33
6. 275x3 @ 3.58
7. 275x3 @ 3.58
8. 275x3 @ 3.71
9. 275x3 @ 3.46
10. 275x3 @ 3.58

squats (no bands, bar weight only)- 315x3 @ 2.96, 405x1 @ 2.22, 455x1 @ 1.85, 505x1 @ 0.61
strict OHP- 135x12, 185x3, 206x1, 225x1, 275xF, 255x1
GMs- 225x8x3
*superset w/ pullthroughs- green band x8, x10x2
pullups- BWx5x6
db rows- 120x10x3

aside from the heavy squats, it was a great training session. 505 felt WAY heavier than it should have, a product of prior speed work, exhaustion or just plain weakness? I fail to give excuses so I'll just say plain weakness. I need to work this up. I want 600+ before the start of next season.

macros = ?

BCAA + beta alaine preWO, postWO meal = 7/107/94/858cals @ approx 3p