[superbilt]

1/20/13 Inc 282 tm (1s)

Plyo pushup-
bw x 3
bw x 3

Inc Bench/Pullup (ng)-
100x10/7
140x5/7
170x5/7
210x5/7
240x3/7
270x5/11

Log strict press/band pullapart-
107x10/mx12
117x10/mx12
127x10/mx12
137x10/mx12

BB curl-
100x8
110x8
110x10

BTB dip-
21
21
21

Side lateral-
10x21
10x23

Pullup/pushup/crunch/box squat-
7/12//22/11 x 2

Stone lift- practice
210x1
210x1
210x1

*Pretty decent effort today. I tried to lift the stone with just chalk but it kept slipping. I used some stickum and waalaa I blasted it off the ground to lap and then exploded it as high as possible. I was reminded of how much cleaning stickum or tacky off of myself sucks lol. Still it was a huge confindence boost to lift the stone. Unfortunately it is not a perfect atlas stone and it is way to smooth (which makes it harder to lift) and not perfectly round on one side. I shold have used a better type of concrete when I made it.


1/21/13 Squat days 1s (450tm)

Jump over bench-
3x2

Squat-
110x6
160x5
230x4
280x3
335x3 (belt)
380x2
427x3 (wraps)
460x1
280x3x3 (paused)

GHR-
bw x 5 x 10

BB rollout-
150x10
160x10
170x10
180x15

Hang Clean-
150x3
150x3
150x3

Stones-
210x1+3 ext
210x2 (failed to extend on 3rd)
210x2 (failed to extend on 3rd)

Pushup/pullup/crunch/jj-
12/7/22/22 x 2

*It was a very cold day and warming up sucked. Squats were decent but not my best. Stones went ok but not bad considering it is 2 days in a row. First time using athletic tape on forearms and I liked it until it came time to rip it off. When I remind myself to keep my arms straight and squeeze I am a lot more successful on the stone. I have the strength and power just need to work on the technique.