Weekend Update

Three solid sessions occurred in the last few days along with some extra rest and recovery with the long weekend.  I made a point to treat my long weekend as most people should.  Doing a whole lot of nothing.


Thurs Feb 17th 2011
MAF

DE Squats - (315 + green bands) 6 sets of 2, speed was fair, focus on efficient change of direction at the bottom.

2 board press- 225X5, 275X3, 315X1, 365X1, 385X1, 400X1, 415X1, 315X9
Chins- 4 sets of 10 mixed in with the bench work-up

DB military- 3 sets of 10 @ 80lbs
DB rows- 150X16/arm, 150X15/arm, 150X13/arm

500m row- 1:29.6




Saturday Feb 19th 2011
Events (final heavy events leading into Arnold's)

Axle clean and press- 220X4, 270X4, 300X3 (sloppy cleans, rushing too much), 300X2 (16 sec, no rush, very relaxed approach)  330X1 Felt the same as 300

Farmers- 230X60', 300X60', 330X60', 360X60'  (all sets had a turn at 30')  last 2 sets felt nice and fast.

Yoke-worked up to 865X60' (drop turn @ 30')  Just working my pick and start, speed was good but to be expected at lower weight.

Stones- 320-350-385 to 54"-51"-51", 385 to 51 X1, 385 to 54" X1, 350 to 60" X1



Sunday Feb 20th 2011
ACC

Feel good shoulders X2

DB incline- TUT 45sec, rest 1:30  3 sets
Chins- 4 sets of 15, various grips and bars

DB rear raise- TUT 45 sec, rest 1:30, 3 sets

DB side raise- 3 sets of 20
Face pulls - 3 sets of 20

Lat pull downs- 3 sets of 20

Prowler drag- 5 trips (aprox 60')  420lbs on ashphalt.  Fairly difficult but not max output.