crzyhorse’s BodyBlog

Okay, first off I’m slowly getting back into the grove.  I did work out on monday, so back got a good hammering this week, I screwed up and failed to do cardio Tuesday morning(this is the hardest to get back into)Had a decent bench day Wednesday, and this morning I did make it to the gym for cardio.  Of course I’ve been sleepy since noon but hey I got started again

Monday I was dissappointed to only get 16 pull-ups straight, I should be able to get more then that, but at least I put together a few more sets, no where near the 16 rep mark but a little extra all the same.  After that I did some cable rows w/310lbs.  I did 2 sets at that top weight for 7 reps, a dude was walking too close to me on the first set so I bumped him with my head as I was setting up for the first set, that totally pissed me off and I ripped through all 7 reps with fire!  Of course I wasn’t overly mad at the guy, and the anger helped fuel the workout so it was all good.  Shruggs were next, I only worked up to 545lbs for 5 reps, it has been a while since I had done these, normally I was hitting them on the smith, but these I had to do free standing.  Still I felt the work for a few days after so that was nice.  I finished everything off with some dumbel cross body curls, touching my chin with each rep.

Wednesday I was doing some speed work with a little bit of wave action going on.  After warming up shoulders and a few light sets on bench, I started with 275lbs doing 3 sets of 3(first wave), with 40 seconds of rest inbetween each set.  I made a quick change of the weights and 1 minute later started my 2nd wave with 295lbs 3 sets of 2, with 30 seconds of rest between each set.  One more quick weight change brought me up to 315lbs for the 3rd wave. I did 3 sets of 1, with 20 seconds in between each set.  For each rep, I would bring the bar all the way to the chest, resting slighly for about 1 second then try to explode up.  This worked great until I reached the end when I was tired and didn’t have much exploding left   Still I got every rep so that was good.

This morning I hit cardio, for the most part it wasn and un-eventful 30 minutes then a cool down.

So, that is the update for the week, I’m doing speed work tomorrow very similar to what I did on wednesday, only this will be for deads.  I’m taking next week of of legs and pulls so I can be ready for another max attempt the week after next.  I plan on pulling at least 565lbs and hopefully 585lbs.  Wish me luck! 

This entry was posted on Thursday, January 10th, 2008 at 4:25 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.