DWM Fri 4/25/14

Fri 4/25/14:
Woke up with knee feeling pretty good, I’d say about 90%.

A. Sumo Deadlift – 3 x 5; rest 3min (build….I’ve reduced volume to use this as a “test” for your knee)
Hadn’t done a heavy Sumo Deadlift in years, so I warmed it up and got the feel for it. The knee felt good throughout and there was no cause for concern. The 315 was fairly heavy, but I’d say probably 80 to 85% of what I’m capable of. I wasn’t going to push it though after a couple days off to heal the knee.
Set 1 @ 275:

Set 2 @ 295:

Set 3 @ 315:

B. BB Shoulder Press – 6 x 4; rest 2:30 (heavy across)
Started at 135 because I wasn’t sure where this was going to end up. I was pretty happy to get to 165 and make 3 reps. This felt good and I didn’t have any problem locking the lower body for this.
Set 1 @ 135:

Set 2 @ 145:

Set 3 @ 155:

Set 4 @ 165 (3 reps):

Set 5 @ 160 (3 reps):

Set 6 @ 160:

C. DB 2arm Seated Neutral Grip Press – 4 x 6-8 TOUGH reps; rest 90sec (keep your elbows…don’t let them flare out)
These were better than last week, but still pretty darn hard. I used the 45# DBs. I got 8 reps on the first set, 6 reps on the second set and 5 reps on the last 2 sets.
Set 1 (8 reps):

Set 2 (6 reps):

Set 3 (5 reps):

Set 4 (5 reps):

+
EMOM for 18min
Odd – 5 Tough Power Clean (not from hang now)
Even – 5 Deficit HSPU @ 4-8″” (start at 8 drop to 6/4″” if needed)
This was tougher than I thought after all the pressing. I used 185 for the power cleans, this was probably a little lighter than I would’ve preferred, but again, I was playing it safe with the knee. I did the HSPUs at different heights and only missed the 5 reps once. I did 2 @ 9+ inches (2-45s & 1-15), 1 @ 8+ inches (2-45s & 1-10), 2 + 3 reps @ 7+ inches (2-45s), & 3 @ 5+ inches (1-45 & 1-15).

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