07.04.2014 - Max Effort Lower

First day of the off season program.

AM

30 minute Z1 row

PM

A. OHS, max effort
10 - 80kg PB
5 - 90kg
3 - 100kg PB
1 - 110kg
You could definitely tell which of my shoulders has the labrum tear, stabilising it became really hard so called it at 110kg. 

B. Bulgarian split squats; 3 sets x 8-12 reps
40, 45, 50

C. RDL; 3 sets x 8-12 reps
60, 70, 80

D. 100m walking lunge
3:22 @20kg weight vest

E. 8x25m heavy sled drag
100kg, alternated between forwards and backwards drag.

Deadlift, Push Press, Pull Ups & Walking Lunges

A. Deadlift @33X1, 3-4 reps x 5 sets, 4 min rest - use straps, all tough sets
- 100(4), 110(4), 120(4), 130(4), 140(4)

B1. Push press @22X1, 2-3 reps x 5 sets, 2 min rest
- 70(3), 75(3), 80(3), 85(3), 90(3)

B2. Weighted parallel grip pull ups @20X0, 3-5 reps x 5 sets, 2 min rest
- 5(5), 7.5(5), 10(5), 12.5(5), 15(3)

C. DB walking lunges @10X0, 8/leg x 5 sets, 1 min rest - heavy
- 20(8)x2, 25(8)x3

Notes:
Was running short on time so cut the rest between the push press and pull ups down to 1 minute.