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7/4/2012 8:50:15 AM -
Week 13 day 1

Back on the wagon. Meet's are easier than our training sessions, so taking drawn out time off is hardly ever necessary. In fact, I feel worse after some training sessions than I do post competition. for me, being away for a long period of time gets boring as well. I like the gym too much to be away really.

I am going to continue working with Landon for Olympia single ply training. Check out Sunday's training:

Warmed up
A&C

1a. DB Overhead press - 40lbs
15 reps - rpe 7
15 reps - rpe 8
12 reps - rpe 9
1b. Chin-ups - BW
12 reps - rpe 8
10 reps - rpe 8
8 reps - rpe 8

2a. Barbell Bent over row - 135lbs
12 reps - rpe 7
12 reps - rpe 7
12 reps - rpe 8
*it was more the bent over position that drew a back pump in this movement
2b. Barbell Lunges - 135lbs
8 reps - rpe 7
8 reps - rpe 7
8 reps - rpe 7
*this only made the back pump worse, I had to lay down after each super set.

3a. DB Floor Press - 65lbs
15 reps - rpe 7
15 reps - rpe 8
15 reps - rpe 9
3b. Single leg Romanian Deadlifts
10 reps - rpe 7
10 reps - rpe 7
10 reps - rpe 7

*after this I felt like I was going to puke. I kept pushing to keep the rest periods the same, towards the the last two super sets I was basically going through the motions just get shit done. I was out of breath, heart was racing and puke wanted out!

4a. Full dead bug
4b. Front plank with hip extension
4c. Side plank with hip abduction
2 sets of 10 reps each







,
Al Caslow


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