Digg Deep: I needed that!!!!

Tuesday, May 26, 2009

I needed that!!!!

Deads 3x5--215#, 230#, 245#
12-9-6 protocol with 200#
My 1rep max at 245 has now become my 5rep max

5rounds
5--HPC&J @ 120#
5--MU
12:42

I will do "Barbara" on Thursday with a goal of sub 20min which will be 36secs faster than my current PR

1 comment:

Boyd said...: Deadlift 3x3 - 275lb, 285lb, 295lb (I think I could have done a little more). then 20 reps at 195lbs.

5rounds
5 HPC&J @ 120#
5 MU (I need a lot more work on these. I had to lift off with my toes on the last couple of sets)
12:59; May 27, 2009 at 12:41 PM

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.