January 26, 2010

TRAINING:  Tuesday, 6PM; Strength

WARMUP:  Dynamic drills

SNATCH (singles)
6 x 95lbs

SQUAT
135 x 5
205 x 1
235 x 1

BENCH
135 x 5
205 x 1
235 x 1

DEADLIFT (Clean Grip)
235 x 5
305 x 2

OVERHEAD PRESS
145 x 2

PULLUPS
2 sets x 10

SUMMARY
I’m going to do “Wendler’s 531” program for 4-6 weeks…the purpose of these lifts was to estimate 1 RMs.  Still recovering from Sunday sprint training.  My energy level is improved this week. I’ve lost strength over the past month – no doubt due to increased intensity on the track, and reduced food intake over 6 weeks in December & January. Haven’t deadlifted in awhile – not as much drop off as I expected.

Current 1RM estimates:  Squat – 255; Bench 250; Deadlift (clean grip) 350; OHP – 155

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