Fritag - 09/05/12

Low back is a little off today, but knee seems better.  Feeling of the head cold seems to going.

1) Front Squat

Weight       Reps     Sets

60kg             3          1

80kg             1          2

100kg           1          1

120kg           1          1  - belt added

130kg           1          1

140kg           1          1- pb, but a little high, was going to fall forwards

140kg           1          1 - sank it below parallel, assured pb

2) Dips

Weight       Reps     Sets

BW              6          1

5kg               3          1

10kg             3          1

15kg             3          1

20kg             3          1

25kg             3          1

30kg             3          1

35kg             3          1 - not pb but matched previous best, (although then I was ~5-6kg heavier)

3) Rack DL (just below parrallel)

Weight       Reps     Sets

60kg             3          1

100kg           3          1

140kg           3          1

180kg           3          1

220kg           1          1 - alt grip, with belt

260kg           1          1

280kg           1          1 - could have gone 10kg or so heavier but wanted to save it for next week, also lower back felt a little sore

4) Chins - went for some higher reps sets, prob should have gone for 3 rep max but, was very hungry

Weight       Reps     Sets

BW              5          1

12.5kg          6          1

10kg             7          1

7.5kg            7          1 - went for 8 reps but could only get half-way

so the high frequency seems to work well, but might need to add some rest days for lower back and knee health, that or find a way to help recover quicker.

I will prob use bill starrs method to help organise my training a little better.

but four days a week. I will outline this in another post.