29/09/09

Back squat, 5x5

Warm-up:
*Stripper squats 20, 30, 40
*2x10 slow, controlled, perfect
*8 @ 20; 7 @ 40; 6 @ 45

50, 55, 60, 62.5, 65

Need to keep weight back on heels, and shins closer to perpendicular.

Velocity coming out of positive toward end of 60, becoming pronounced at 65.

Scooped one rep in 60 set.

11/09/09

Tabata row

184W, 969m

10 rounds, max reps push-ups, pull-ups

11,7
5,5
6,7
9,6*
9,6
8,7
6,7
7,6
7,6
8,7

(push-ups on knees past round 3, purple pull-ups)

10/09/09

Back squat, 5x5

60, 65, 67.5, 67.5, 67,5

08/08/09

Squat practice

Overhead squat, 5x5 (20kg) fail at 3

Beginner ladder, Rung 1, 10mins, purple pull-ups

02/09/09

Tabata rowing

01/09/09

Back squat, 5x5

50-60-65-67.5-67.5

+

Pull-ups (assisted) x100

12:19 (51 @ 50kg, 49 @ 55kg)