My Training

I ended up lifting on Sunday because I just had the urge. Sunday: Squat For some reason while I was driving to the gym I decided I wanted to move my box height down, again. I went from an EFS box at the highest setting and an Airex pad on it to the box with a 25lb bumper plate on it. This probably dropped the overall height by 2 inches. And, I decided to do this on my heaviest (relative term) week. But, I committed to it and knew I would think I sucked if I waited until next week. What I did change was my top work set from 5 reps to 5 sets of 2 reps.

• SSB Box Squat: 205x3/225x3/5x2@245
• Dips: 5x5
• SSB FSL: 5x5@205
• Dips: 5x5
• T-Bar: 5x10

I also did 100 reps of Face Pulls and Pull-aparts during my squat work. Monday: Bike for 30 minutes Tuesday: Press I had the urge to not be in my weight room so I went to the Rec Center. They have a few good bars so I figured I'd give it a go. Once I got there I remembered they have KB's, so I used them for my assistance work.

• FBB Press: 95x5/95x5/115x5/135x5, FSL: 5x5@115
• KB Snatch: 5x5 w/44lbs each arm
• KB Squat: 5x10 w/70lbs

Once I was able to get a platform and the FBB from a knucklehead who was doing rows with 95lbs I actually got in a great workout. I've gotten a little lazy with my conditioning. I have to pick it back up. I felt my best when I was pushing the Prowler after each lift. This way I got in 3 lifts and 3 conditioning sessions each week. Anything else was extra. I have to get back to this.