Monday 1/14/08 – Max Effort Squat/Deadlift

340am-420am

joint mobility

chi kung – wu chi (5 min), holding your belly (10min)

treadmill – walk 20 min.

flexibility and spineworx

7pm-8pm

joint mobility

1. deadlift standing on plates – 135×5, 185×3, 225×1, 275×1, 315×1, missed 335

2. double kb jerks w/16kg’s – 50 (8 min), 12 (2 min)

3. stone lift – little overhead x 2, big to chest/shoulder x 2

4a. ghr – 4×10

4b. ghr sit up – 4×8

Didn’t do any strenuous conditioning or MA work this morning as my back was very jacked up and painful, felt good after the chi kung but didn’t want to push it.  Deadlifting was weak, I felt a little “twinge” in my lower abdomen and back so I bailed on the 335.  Stones felt pretty good, got the big one off the chest but didn’t stand a chance getting it overhead.  Derek put the big one overhead like a freakin’ stud and Malcom made his first overhead lift with the big one.  Good times heftin’ the stanes!  Got a PR in the 16kg jerks w/ 50 reps in 8 min.  All in all an ok workout – conditioning is getting much better but strength is slowing down – that’s ok, can’t improve them all across the board and right now I’m going for strength maintenance and conditioning/strength endurance improvement.