Week 3: Day 2: Tuesday, June 19th, 2012

Today I had to double up, since I had to take a day off yesterday, which was not planned. Overall the day went pretty good, and I am feeling a little stronger in my squatting, which surprisingly has gone day over time, but this is due to lack of having discipline over the months of not performing it, and also not doing any assistance exercises of any nature for squatting. I am hoping I will reach some goals of mine over the coming months with my squat, and will be feeling better as time goes along. My right hip was not as bad today, and I could contribute that to a little more stretching and prep before the workout. Lately, I have been lazy of doing proper stretches and prep work before squatting, and today I took some time before, to do some basic stretches before hitting the workout…

I def had some more gas in the tank for my squats today,  but I am just feeling out alot of these movements, and just getting some numbers down to work off of as times come around.

Tuesday, June 19th, 2012 AM Session:
A1. High Bar Back Squat @ 20×1, 6-8 reps x 5 sets, rest 3 min
205 x 8, 225 x 8, 240 x 8, 245 x 8, 260 x 6
*Following the tempo is key here, and much harder than actually just squatting. You can see I take two seconds to lower, and only have one second rest at the top, which is one breathe, and then I head right down. Some people take forever during reps to squat, and they are not holding a tempo.
A2. WTD Pronated Pull Ups @ 30×0, 4-6 reps x 5 sets, rest 3 min
18 lbs x 6, 23 lbs x 6 , 25 lbs x 5, 25 lbs x 5, 30 lbs x 5
B1. Medium Incline DB Press @ 30×0, 7-10 reps x 4 sets, rest 2 min
70 lbs x 10, 70 lbs x 9, 70 lbs x 9, 75 lbs x 9
B2. Banded GHD Raises with blue and pink band @ 20×0, 15 reps x 4 sets, rest 2 min
C. Airdyne Sprint 12 sec all out sprint x 10 sets, rest 1:48 between sets

PM Session:
Row 15 Minutes @ 2:00/500 m pace
20 Minutes Mobility
Squat Clean and Jerk, 2 reps x 7 sets, first 4 sets @ 60% @ 155 lbs, last 3 sets @ 70% @ 175 lbs.
Row 15 Minutes @ 2:00/500 m pace