31 May 2013

Another great 'Wendler-getting-bigger-and-stronger'-day in the Garage

Front squat (no grip)
Warm up: 10 x 20-40-60.
Work sets: 5r x 82.5 kg, 3r x 95, 2s x 3r x 105 kg (were supposed to be singles but it felt quite light).

Deadlift
Warm up: 5 x 60-80-100-140.
Work sets: 5r x 155 kg, 5r x 165 kg, 5r x 175 kg.
The final set was H E A V Y. Needed a 10 sec break before the last rep. Maybe I should stop skipping the DL in my program :-)

Dips
Warm up: 10 x BW-15.
Work sets: 5r x 27.5 kg, 3r x 42.5 kg, 2s x 1r x 60 kg.
Bonus: 18r x BW.
My dips are SO good looking. Great depth and good control. On the rings it's another deal entirely.

Chin ups
Warm up: 10 x BW, 5 x 10.
Work sets: 5r x 20 kg, 3r x 32.5 kg, 3s x 1r x 45 kg.
Bonus: 12r x BW.
Tried to get two resp on the third set, but that was not going to happen.

Strict HSPU
3 x ME: 10/10/8.
Pretty pleased with this. My goal is 15 strict HSPU, but I'm sure I'll have it before Frontline.