October 4, 2012

Thursday

Wake 5:15AM
2 fishoil, 2 apple cider vinegar, 2 max energy, greens first, max fibre

1/2 large white potato
4 eggs
Coffee

Airport
Got to St Louis around 2pm
Ran errands and ate

Salmon
Greens
Rice
This had a lot of flavor and to much butter I didn't eat it all upset stomach

Drove back to Springfield

thurs PM

A. back squat - 3 x 3 @ 80%; rest 2 min

B. front squat - 3 x 3 @ 90%; rest 3 min

C. OHS - 3 x 3 @ 100%; rest 4 min

D1. wtd dips @ 20X1; 3-4 x 3; rest 2 min

D2. wtd chin ups pronated grip medium @ 21X0; 2-3 x 3; rest 2 min

Comments/results:

The back squat felt pretty good I did all three sets with 255#

The front squat is more of a grinder move for me 225# for all three I was feeling a little lagged at this point 

The OHS squat was alright I did 225# I was feeling pretty tired at this time it was later then normal and there were people in the gym wanted to to chat it was ok but not ideal.  Weighted dips were done on rings I used 88# I also used 88# for the pronated chins.  I was pretty happy with this it felt strong.