A1. Back squat clusters 1.1.1.1.1×5; rest 10 sec/rest 2 min (90%1rm)
A2. Weighed chin up clusters 1.1.1.1.1×5; rest 10 sec/rest 2 min (90%
is of {90% of 1rm chin up+BWT})
B. Side laying elbow on side external rotations @40×0, 12-15×3/arm;
rest 1 min bw arms
(285 1RM) – all sets done at 255#, these once again felt good. I am amazed at how good these feel after yesterday. I guess the learning here is that if aerobic work is truly done at a low enough percentage (ie: below 75%), strength is hardly effected. At least for me personally anyway.
Chinups were a complete disaster. I had nothing. I just could not pull.
1st set, 110 (90%) – fail, 100, – fail, 85×2, terminated set
All remaining sets done at 75# and barely. Only 4 reps on last set.
Should we change up something for chins? Maybe the 1 arm negatives are just destroying me and I need longer recovery? I’m not sore from them or anything.
+10lbs x12 reps all sets (failure on 12 of last set)
Overall good today considering. Aerobic system very taxed, tougher recovery between sets, higher breathing rate than normal.
| Sleep | 7 |
| Refreshed? | yes |
| length | 9 – but woke quite a few times |
| Stress | 3 |
| Desire to Train | 7-8 |
| Food quality | 8 |
| Supps | yes, no Vit D for a couple days, got TONS yesterday |
| Play | no, lots of work |
| Climbing improvement | na |
| balance/rest | planned, work |
| Coffee intake | a bunch |
| Stretching/Recovery | none yet |
davidmweaver 