Workout #62 – Fri, 12/6/13

I’ve noticed two trends with this program:

  1. If I have a great day, it is usually followed by a lackluster one.  This is especially evident with pressing.  Lately I’ve been doing great with my push presses and then having mediocre bench days.  I think I may go very light tomorrow on push press and see what happens on Sunday when I close-grip bench.  Or not.  If I feel great, it will be hard to resist taking a crack at 250.
  2. If I have less than 24 hours of rest, my performance really suffers.  Today I was back 10 hours after my last workout and today was even worse than yesterday.  Still, I got something out of it.

Front Squat: 45×3, 95×2, 135×1, 175×1, 215×1, 255×1, 285×1, 305×1, 315; 255,260,265,270,275,280×1, 255x5x1 (11)

Bench Press: 45×10, 115×3, 175×2, 225×1, 265×1, 305×1, 325×1; 255,260,265,270,275,280×1, 255,260,265×2, 255×3,3 (18)

Clean Deadlift: 135×3, 205×1, 275×1, 345×1; 365×1,1, 370×1, 375×1 (4)

Bent Row: 135,145,155,165×5

Back Extension: 0,15,25×6

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2 thoughts on “Workout #62 – Fri, 12/6/13

    • it seems that after 24 hours, I can set PRs. Optimal? Before a meet I of course get more rest, up to a week can help. (specifically i have performed best with about 7 days rest for squat and dl, and 5 for bench) So that is optimal for competition, but would not be enough training if I only lifted once per week regularly. For my meet in april, I plan to lift up to the day prior – but reduce volume and intensity significantly!

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