Press + Pump

Press
135
155
175 (PR)
3x155 (PR)
10x120 (PR)

3x5x115# Straight Bar Axle curls (PR)

Pump: Dips, tricep pulldowns, chin ups, lots of curls

COMMENTS

• General: I ended up sleeping 13 hours last night and didn't wake up until 1:30pm. I woke up feeling pretty good and decided to just eat a huge breakfast and test my press max because this week was originally supposed to be when I tested my maxes. I didn't expect to PR by more than 5 because I didn't gain too much from Layne Norton in terms of new stimulus, so it satisfying. I think I should be able to get 10-20 more pounds on that in 2011. My curls are getting a lot stronger as well.
• Nutrition: I had some mini bagels for carbs at breakfast, and did a quarter gallon of milk pre and post wod. Also had some ice cream. Everything else was good food though
• Body: Calves are a bit sore. Quads feel it but I was surprised I'm not really sore at all from 17 miles of hell yesterday.
• Sleep: 13.5 hours AKA 3 nights of sleep jumbled into one
• Reflections: Solid day for what could've easily been a rest day. With my 3rd ultra next weekend this is how I expect the rest of my week to pan out.
• Monday: Squat 1 rep max (back permitting), conditioning and pump
• Tuesday: 1 hour trail run. Going to attempt a PR on the powerline trail (60:11 is current)
• Wednesday: Bench press 1 rep max, maybe power clean as well, pump and some conditioning if feeling up to it
• Thursday and Friday: Rest
• Saturday: Race
• I plan to really overload my upper body with pumpage stuff this week because I'll be taking another 4 days off from lifting at the end of the week and should be fine with recovering from anything I do this week. I've pretty much made up my mind that the remaining time I am living at home (until September 5) I will be running a CFSB-ish template. This is to regain some of my conditioning, maintain and gain strength and cut up a little bit more. I'll still be running in there though. Once I get back to school I'm planning on either doing Smolov's squat routine or another 4 week cycle of Layne Norton's program. Either way I have my training pretty much figured out through the beginning of October which allows my mind to rest a bit which is always nice.