damn,,,i've seen the last pic u posted is it prior to this training or a result of,,,maintaing size but condition in terms of body composition changed,,or is the goal just the thrill/intensity of the training.seem locked in to it and it must keep it interesting because u push to beat the times or reps,,,
Was just prior. I am down about 3 - 4lbs from that pic. Still just as lean. Last weighed myself (from the physical) at 204. The body comp has kind of shifted. Not really changed. The legs are leaner, the arms are leaner. The abs not as sharp. Not sure why.
I am sure if I did that "Fran" workout again I would crush my first time. My thrusters are so much better now that I am learning better technique with squatting, front squatting, and the hip drive that goes with deads.
11/24
- Dynamic Squats 60% 1RM 10sets 2 reps, 45 sec rest between sets. I used 245lbs because my squats have gone to shit in the last few years. Last year (i think) I only got ONE with 405 on the bar. Knees were MAJOR limiting factor.
- Dynamic Deads 225lb bar with bands under feet (adding 140lbs to top of movement) 10 sets of 1 rep, again using 45 sec rest. Felt WAY easy. I think I maybe could do a 530lb dead. Not sure.
- Thrusters 95lb 10 sets of 5 reps. Worked on keeping hips back, then at top 1/3 of leg drive focused on the hip "pop". The bar started coming up faster and faster as I got in the groove of it. Feet started not shifting all over the place as I also got the groove of bringing bar down and squatting in same motion. Flexibility is getting better with having hands back holding the bar.
- GHR 5 x 5....HATE these....but when you are done you absolutely have more drive out of the hole with squats.
Overall..not too taxing of a day. I felt great afterwards. I WILL take a day off today. I am such a douche too....I ordered a CF jump rope for myself. LOL...early christmas present for myself.