DL 10 (Cycle 4, Week 1)

July 12, 2009 Sunday night

Assrape Conditioning

50/50 Snatches
50/50 Cleans
50/50 Front Squats
50/50 Swings
50/50 Push Presses
50/50 Jerks

37:52 with the 16kg

That sets the pace for this week.

A whole lot of breathing and sweating.

July 13

DL10 (531 C4/W1)

DL: 330x5, 380x5, 430x10 (RPE10)
-progress. I made sure the bar wasn't misloaded this time. That beat the fuck out of me. Still beltless. I did wear the TK waistband for warmth though, and it feels good and hot.

Chins: Ladder
Over: 1/2/3/3+1 cheat
Under: 1/2/3
Over: 3, 3 (alt. straight sets)
Under: 3, 3

GMs (bb)
135x10, x10, x10
-these sucked very badly, but not putting weight on my back is not going to fix the flexibility issue, either.

Calf and tib work. Don't ask. Don't tell.
*ahem* Grip and wrist work

Overall this was a good workout. These late night bastards often leave me jacked up and make it hard to get to sleep.


Synopsis of the last 12-13 weeks of training:

-10 DL workouts.
-Went from 475x1 to 475x5.
-Went from 405x7 to 430x10 (did 430x7 second week of cycle 1)

Slow and steady. I'm starting to chomp at the bit, but will keep to the plan.   I'm old enough to appreciate these slow, steady gains and realize that they are better than a kick in the balls.