A. General Warmup
-light back squats
B. Back Squat, up to 100% of 1RM
245-255-265-275-300
*used a 12" box
C. Press, 1RM
140[F]-136[PR]-137.5[F]
D. Deadlift, 1RM
225-315-365-415[PR]-425[PR]
E. EMOM for 10:00
2 MU's
2 HSPU
*alternating, 10 of each movement
**Missed 1 Muscle up on the last set.
Notes:
Knee felt good today to the 12" box depth. Definitely stronger not at full range. I am still below parallel though. Another couple weeks and I will go for a 1 RM. Press is still shitty and thats all I'm gonna say about that. It's a PR though...Deadlift felt strong. The hardest part was getting the weight off the ground. 20 pound PR. Muscle-ups are getting better and so are HSPU's. All in all a good day of training.
Nutrition:
Breakfast: 4 strips bacon, 3 fried eggs, 1/2 apple, fish oil
Lunch: Jason's Deli salad bar, olive oil/vinegar dressing, 5oz. chicken, 3 HB eggs, fish oil
Dinner:
-18g BCAA's, 5-6g fish oil, ZMA
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