Sunday, November 27, 2011

Sleep:
12AM-9AM (9 great hours, laid in bed another 2 watching a movie this morning…love these days. 🙂  )

Training:

A. Warm up with depth jumps (stand on a small ledge <8″, fall off and
jump up to a 24 inch box, step down and do 10 reps for 1 set, complete
3 sets)

Was working out with a friend who was working deadlifts…decided to jump in while he was warming up and just try 275#. Did it, and felt strong with it!

B. Split Jerk @22×2, 4, 4, 4, 4, 4; rest 2:30
105(4);115(4);125(4);135(4);140(F);140(F)
135 was tough…last one was completely ugly…no midline stabilization at all…got it, but it was scary. Fried after that…couldn’t even get 1 at 140.

C. Box squat @60%1rm, 2×10, rest 45 seconds between sets (wide stance,
sit to a box at 90 degree, explode up…do these with SPEED)
(195*0.6= 117) Used 115#…felt good with these. Didn’t bother back at all.

D. Weighted dips @22×2, 5, 5, 5, 3, 3; rest 2 min
5(5);10(4);10(3);10(3);12.5(2)

Just for info…my right back side upper hip has been bothering me over the past few weeks. Back squats seem to irritate it the most. Decided to rest most of last week because it was bothering me so much. Felt better today. Also, went for a run on Thursday and felt like crap body wise. Right hip is really jacked up and left IT band was just achy sore. Need to focus on more rolling and mobility.

Nutrition:

4 shot espresso at E Street Cafe

Brunch at Swami’s
Greens Omelete w. fruit, side of bacon
Coffee

Coconut water post workout

Dinner at Urban Plates
Lots of steak
Summer Squash mix
Beets
Mint Green Tea

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