Max Effort Squat/Deadlift – 12/26/08, still deloading….

Friday 12/26/08
ME Squat/Deadlift

Still deloading this week…

1. romanian deadlift: 8×95, 3x5x135
2. long cycle: 24kg x 1:00-6, 2:00-6, 3:00-6; 20kg x 1:00-8, 2:00-8, 16kg x 1:00-10, 2:00-10
3a. lat pulldown: 2x10x110
3b. 45 degree back: 2×8
4. band oblique abs: 3x8xgreen band

That’s all. Deloading through Sunday, start a new training block on Monday. Long cycle was good tonight, tried to do 3:00 speed sets across the board, but crapped out with the 20 and 16, too spent. Maybe should have taken more rest between sets. I was happy with the 18 reps in 3:00 PR with the 24’s though. Will go for a 4 RPM PR on Sunday, shooting for 6:00-7:00 w/ the 24’s. I’d like to hit 45-55 in 10:00 at the Arnold. One thing is for sure – having the KB meet in March and PL meet in May REALLY forces you to zero in your training. These sessions of late have been much more intense than anything I’ve done all year when I didn’t have a specific meet in my “crosshairs”.