Starting a new year and a new round of 531 and 2-a-days. No fresh maxes over the holidays, just a lot of laying around. Adding 5% to all four old maxes and moving right along.
New base weights for this cycle are
Squat: 365/328.5 90%
Press: 185/166.5 90%
Dead: 330/297 90%
Bench: 340/306 90%
Did the squats today off the 2 chart, and did the math in my head... pretty much right on the head for today. Bar felt heavy.
AM
Buy in
Overhead Squat x10 @ 45/65/85/85
7 mins.
3 rounds, x10
Extensions @ 195/210//
Hamstring curl @ 125
Seated calf @ 70
Donkey raises @ 225
9 mins.
531 Squat
Rx: 3x5 @ 214/246/279
135 x8/ 215 x5/ 245 x5/ 280 x5
9 mins.
PM - WoD
S1:
Deadlift – 5+
*5+ means one working set for max reps. You need at least 5 reps. If you
cannot pull 5 reps cleanly then you will drop to 90% of that weight and
pull a max set
135/225/missed at 315/285
S2:
For time:
Row 800 meters
Then, 2 Rounds
30 Pull-ups
30 Front squat 115#
30 Toes-to-bar
30 Power cleans 115#
30 minute cutoff found me at #12 in the second round of cleans.
7.5 hours - 2230/0600. 26 & 30+ minutes total, PE: 8.
No comments:
Post a Comment