Friday 2-11-11

TGIF!
feeling better today so got up and decided to try to get something done!!

warm-up
run 2 miles
16:30
nice easy pace. felt good to let the legs spin a bit.
get a little sweat going and flush out some of the yuck...

bear complex
5 reps per round
45
65
85
105
125

felt pretty good here.
worked in a little mobility plyo in between sets.
worked up to 125 which was heavy but not overly so. definitely feel i could handle some heavier loads on this. will see next time it comes up what kind of weight i can put on the bar.

Backsquat
7x135
5x225
3x275
1-1-1-1-1-1-1
295
305
315
325-f
325-f

stopped there. really close on 325 really close. argh!
315 was solid and deep. good form.
happy with this. considering my squat is still a work in progress i am very pleased.
when i reset my squat in the fall it was under 200. having to get deep makes all the difference.

Deadlift
7x135
5x225
3x255
1-1-1-1-1-1-1
275
295
305
315
335
350-f
345-f

wanted 350 bad! and its close. 335 was solid form and a good pull.
having just finished the squats i was happy with this. good solid effort and considering how crappy my deadlift felt on monday this is huge.

had missed the 1 rep max tests this week as i was under the weather so figured i would throw it down crossfit total style this am.
ran out of time for the press so will have to test that over the weekend.
pressed 175 for 3 last weekend so we'll see what kind of numbers i can put up for 1

315+335=650 hope to add a 190 press maybe....

good progress all things considered. time to refocus and retool.

peace!