Friday, January 14, 2011

A. Power Clean 75%x1x15 @ :45 rest
-190#

B. 3 x max rep weighted chin ups
25# - 7-6-5, rested as needed

C. Back Squat Ladder 1-14
165 (week 6)
*Made it to Round 13, 6th rep - will redo 165 next Friday.

Notes:
Power Cleans felt strong, no issues. Would like to be stronger on the pullups. I have really let those go. Kipping pullups have gotten in the way. The back squat ladder was a disappointment today. I got into the bottom on the 6th rep and couldn't get out. My recovery after the fact was great. A lot better than it has been, I guess I was just tired from the front squats yesterday. Next week I will only squat on Monday or Tuesday to allow for sufficient recovery by Friday. Shoulders are pretty sore from the full ROM HSPU negs. yesterday, mostly in the upper tricep area. Knees were a little cranky today too.

Nutrition:
Mush of the same. Mostly Paleo. Had a bacon and egg breakfast with fresh cut fruit at OPH. Lunch and dinner were homemade. Had a glass of wine in the evening. Been loading up on Airborn and Zicam to fight what felt like the onset of sickness. Has become better by the end of the day.