ME strict OHP- 185x5, 205x3, 225x1, 245x1, 265x1, 275x1 (ties PR)
RE close grip presses- 135x10, 155x10, 205x20, 225x5 drop set 205x3 and tris are toast..
pullups- 6, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5 = 96 total
ring flyes- BWx8x3
500m row in 1:32.4
notes: another solid session I'm pleased with. Haven't been able to hit the 275# strict press since I was up over 300lbs, now @ 280 I've finally got it back up there. I'm happy with this. Close grips annihilated my tris, moreso than I expected. I was toast after the 20 rep set. I was initially only going to do 5-6 sets of 6 on pullups then decided to do a ladder. Once I got to 8 reps it started getting pretty hard. Once I got back down to 6 reps it wasn't too bad anymore. I ended up stopping at 5 because I was finished with the rest of the workout and completely exhausted from the row sprint and just forgot about it. meh, I figured I did enough reps. Maybe I'll do something like this with rows next week. On a side note, how the fuck did Andy Vincent maintain that speed for twice the distance. Jesus, I thought I was going to keel over. I doubt the pullups, rack pulls or squats helped but man, that killed me.
foam rolled/stretched in the evening.
cals = 4163 w/ 274g protein
pic of dinner: http://jumbo-jake.blogspot.com/2011/11/111711-dinner-1lb-bbq-pulled-pork.html
couple vids to keep this log hoppin:
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