Back at it

Yesterday was the first day since last Tuesday my neck has been pretty much pain free and back to normal.

25/09/12

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
65
70
80x11

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
90
100
115x8

Was squatting during a busy class so didn't want to go close to failure and have to ditch, stopped about 3-5 reps early.

Accessories
1a) Bulgarian Split Squats - 3x8 (each leg)
30kg across

1b) Strict Pull Ups - 3x8
Bodyweight across

Conditioning
300 double unders for time - 3:26

4 trips.


26/09/12
BB Gymnastics
1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
40
50
60
70
75
80
85
90
95
100

Was planning on staying light on these just to test the neck out but everything was feeling good so i worked up to 100kg and stopped there.

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.
60
70x2

2b) 3X5 Split Press– heavier than last week, rest 60 sec.
30
40x2

Stayed light on these two exercise just to test the neck out again.

Push ups
14
19
14
14
23

Conditioning
2k Row - 7:20.2 PB

Can definately go quicker next time, my glutes were on fire after 500m due to the doms from the split squats last night.