345am
treadmill – 15:00
joint mobility
holosync – 35:00
700pm
1. long cycle w/32kg – 7/1:30
2. pin press – 135×5, 185×3, 225×3, 275×2, missed 315 & 295, 245×2/2
3. db bench press – 3×12,10,8
4. lat pulldown – 4×12,10,8,12
5. shrugs – 3×15
6. 1-arm jerk w/40kg – 4+4
7. curls – 3×12,10,8
That’s right. I did curls. Sue me. I’m weak as hell right now. Cory met the prowler tonight, hahaha!!
530pm
1. long cycle w/24kg – 20/6:00
One set. That’s all.
700pm
joint mobility
1. long cycle w/32kg – 6/1:30, w/24kg – 12/2:00
2. ssb box squat – 95×5, 135×3, 155×3, 185×2, 205×1, 225×1, 245×1
3. ghr – 4×7-10
4. pulldown abs – 4×10-25
5. 1-arm clean w/32kg – 5+5+5+5
Done. Great workout – I haven’t done a max effort workout since November, it was nice to lift something heavy (well, heavy for me, I felt like a pansy cause’ Malcom hit a 405 or better ssb squat and Andre did like a billion pounds, well actually it was more like 545 which is still amazing for an ssb box squat - these guys are strong.)
Did deadlift only. Weighed in at 211 WITH all my clothes on.
Preface – I have not SERIOUSLY trained deadlift since the November 2007 WNPF meet – I have only been doing KB workouts and hit a 405 deadlift twice prior to this meet with a couple supplementary workouts thrown in for good measure.
Opener – 405 (good)
2nd attempt – 425 (good)
3rd attempt – 435 (no lift, couldn’t lock it out)
Now, considering I did no real heavy training I was still able to hit 92% of my all-time PR deadlift of 463. This is pretty encouraging and is proof to me that supplementing powerlifting with kettlebell training can be a good thing. New training plan will begin on Monday and be a blend of AKC-style kettlebell training and WSB powerlifting methods. I NEED to lift heavy stuff but I do love the high rep kettlebell work. Two opposite ends of the spectrum but considering Valery’s coach has achieved the rank of Master of Sport in both kettlebell sport and weightlifting, I feel one can achieve a high result by training these methods concurrently. Probably NOT world class/world record results, but high level results none-the-less.
700pm
joint mobility
1. long cycle w/32kg – 9/2:15 (PR); w/24kg – 14/3:00
2. 1-arm jerk w/40kg – 6+6
3. chins – 4,3,2,1/2
4. McGill’s Big 3 for abs – 2 sets
Done. Andre is becoming a beast!
