“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Friday, March 22, 2013

531.c2.w3.squat

warm-up:
  • squat 80kgx5, 90kgx3, 105kgx3
main:
  • squat 112.5kgx5, 127.5kgx3, 142.5kgx7
  • me deadlift
    • warm-up (double overhand)
      • 60kg, 100kg, 140kg, 180kg
    • 192.5kg (d.o)
      • bar rolled down to finger tips at knee
    • 200kg (h.g)
      • relatively easy
      • extend more at lockout
    • 205kg (h.g)
      • bar rolled to finger tips at mid thigh
    • 205kg (straps)
      • smooth pull
      • mid/upper back rounding slightly
      • shoulders slightly in front of bar
  • farmer's walk 22.5kg dbs + fat gripz
    • db rack to last bicycle x 4
estimated maxes (to hit target):
  • squat 175.7kg (18.8kg)
  • bench 108kg (11.5kg)
  • deadlift 205kg (21.9kg)
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