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post #12 of (permalink) Old 07-17-2009, 03:50 PM Thread Starter
MadScience
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Join Date: Jul 2009
Posts: 111
               
Friday 17July2009
Weigth : 168 lbs
Time : 45:48
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Superset:
- Overhead Squat @ 135lbs : 5 + 5 + 5 + 3 *
- pull ups : 10 + 9 + 8 + 7
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Superset:
- Power Clean @ 160lbs : 5 + 5 + 5 **
- Bench Press : 2@155(floor) + 5@140(smith) + 4@140(smith)***
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Supreset:
- Push Jerk @ 135lbs : 4 + 3 + 4 ****
- Inverted Pushups : 10 + 10 + 10
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Notes :
* Starting to get this back. Keeping your shoulders shruged up into ears really helps stabalize the lift. Feel like I can push a lot more wieght but am limited by ability to stabalize the BB overhead.
** 5lbs extra mad this pretty tough. Missed first attempt. Foucuse on the jump and putting the heals down hard as I hit the third pull helped.
*** Started trying to do a floor press off a bench (saw it on youtube...) Not good. Since we do not have a cage, or a bench press rack I moved to the smith machien. My reps really need to be deeper, but this was my first time in years to try a real bench press.
**** Been a while since I did Jerks. Wanted to spread my three days of lifitng between the push press, KB Press and the Jerk. Got a lot stronger when I remembered to focuse on the jump and drive my heals into the ground as I locked out the arms overhead.
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