Over the mid-week blues and so far, finishing Week 5 out strong!! I’m having a little bit of quad tightness and knee aching (not pain). Other than that and general soreness, I feel great!!
Thursday 2/2 Day 4
This is always my shortest training day of the week. It was even shorter this week with my superset of clapping push-ups getting a hiatus from the program. Definitely missed the blood pump my arms usually feel on this day!
Alternate Grip (close grip) Speed Bench with 10% of 1rm in chains
- 65% +chains (113#+chains) 2×5
- 75% +chains (133# +chains) 2×5
- 5rm NO CHAINS – worked up to 148#/67k . I was only able to hit this weight for 4 reps two weeks ago, so progress 🙂
Accessory Work:
- Bottom up kettlebell Z press 3×8 each arm with 15# KB. Still not able to stabilize the 26# KB. That is a goal!
- Pull-ups 3×8 submaximal – 11/11/8 – strict and double overhand
- Hang muscle snatch 3×5 with 73# – went up a little from last week.
Note: pull-ups are my favorite! There was a time when 1 was my goal a few years ago. In 2017, 20 strict unbroken is my goal!! I am also treating this accessory work as a conditioning piece, so that last set of pull-ups are quite tough to maintain the reps.
Friday 2/3 Day 5 MASH METHOD
Took a trip up to the Compound today. Trav is out of town, so bummer, however getting to train with my friend Drew (Mama) Mash is so fun!! We had started to train together when she found out she was pregnant with Behr 🙂 I’m thankful little man has made his appearance and Mama is back to training!! She pushes me!
Rep Scheme:
Set 1 90% (129k/284#)x3 rest 2 minutes 70%(104k/229#) x8
Set 2 134k/295# x3 rest 2 minutes 108k/238#x8
Set 3 137k/301.4# PR x3 rest 2 minutes 112k/246# x8
My last set of 8 isn’t a PR (almost), but the last set of 3 is 1.4# more than last week 🙂
Alternate Stance (SUMO) Deadlift 1rm (no eccentric this week) – Hit a 20# PR of 325#/148k!! Getting closer to my conventional and feeling more comfortable in this stance. Didn’t throw the belt on until this last rep.
The week is ending nicely!! Got another day tomorrow at the Mash Compound with some Mash Method BP!! Looking to finish out Week 5 strong!!! A new block starts next week 🙂
