10/3/11 - speed work + throws

throws (lunch)


16# stone

• ~6-8 step over drills, best of 40'
• ~6-8 standing fulls, best of 42'
• ~8-12 south african, best of 44.5'

speed training w/PF (fastest time listed)

flat bench + choked mini bands

1. 95x3 @ 3.83
2. 115x3 @ 3.46
3. 135x3 @ 3.46
4. 135x3 @ 3.46
5. 135x3 @ 3.33
6. 135x3 @ 3.58
7. 135x3 @ 3.46
8. 135x3 @ 3.33
9. 135x3 @ 3.58
10. 135x3 @ 3.58

conventional deads + double monster mini bands

1. 225x3 @ 3.83
2. 225x3 @ 3.71
3. 225x3 @ 3.95
4. 315x3 @ 3.33
5. 315x3 @ 3.21
6. 315x3 @ 3.46
7. 315x3 @ 3.33
8. 315x3 @ 3.46
9. 315x3 @ 3.33
10. 315x3 @ 3.58

back squat + choked monster mini bands

1. 185x3 @ 3.33
2. 185x3 @ 3.33
3. 185x3 @ 3.33
4. 185x3 @ 3.33
5. 185x3 @ 3.33
6. 185x3 @ 3.46
7. 185x3 @ 3.46
8. 185x3 @ 3.46
9. 185x3 @ 3.58
10. 185x3 @ 3.46

foam roll/stretch

macros = 53f / 416c / 283p = 3267 cals IF style

Good speed session. Added some accomodating resistance to the bar and it felt good. Really only slowed the squat down, however, by the time I got to the squat I was pretty gassed. Once my hips got nice and warmed up in the squat (about the 4th set) it felt much smoother. By the 6th set I was pushing harder. Next time I'm going to take a few more warmup sets. Definitely had to pull super hard on the deads. First rep of nearly every set was at 3.08. Bench felt pretty solid, despite the unejoyment factor, haha.

Started cutting again today, not a huge deficit, about 20%. I'll weigh in tomorrow morning. Going IF style this go around. I did it before in the past and really liked it. It's simple to skip breakfast, have some BCAAs preWO then a couple larger meals. Goal is to increase strength while dropping bodyweight. I'll stick in a deficit until the beginning of november. In november I'll increase calories to maintenance until after thanksgiving then drop it back down for most of december.