Week of Jan. 22-28
Right now I’m trying to focus mostly on strength to get some of what I lost back. So far so good in regards to how I feel. I can’t wait til the weight increases and I gain some mass back. I’m just doing metcons to be doing them, not pushing to hard or doing RX weight on most.
1/23/2012
- Back squat: 3x3 (235#)
- Shoulder press: 3x3 (115#)
1/24/2012
- Bench press: 3x3 (165#)
- Deadlift: 3x3 (255#)
- Metcon: Pullups and C&J (115#) - Rep scheme for pullups 10,8,6,4,2; Rep scheme for C&J 5,4,3,2,1. Alternated movements starting with pullups. Time: 6min 50secs
1/27/2012
- Back squat: 3x3 (240#)
- Bench press: 3x3 (170#)
- Weighted pullups (dead-hang w/ 20# vest): 3 sets max pullups - 5,5,4.
- Metcon: “Spinal Tap” - 21-15-9 of Deadlift(185#) and KB swing(55#). Time: 8min 47secs
