DWM Tues 3/11/14

Tues 3/11/14:
Slept well last night, but only got 6 hours because I’ve had some trouble falling asleep until after 11 because of the time change. Quad & IT Band were CRUSHED again today, just like all weekend. I will continue to roll them like crazy. My hands each have 1 big rip in the middle of the palm. My left hand is healing nicely, the right hand got better as the day went along and will hopefully be ready for Friday.

A. TnG Deadlift – build to moderate 5; rest as needed – 225-275-315-345
Worked up to 345. This set was somewhat difficult, but the hardest part was holding on. I taped the crap out of my hands today so I wouldn’t make the tears and open wounds any worse and it worked.
225:

275:

315:

345:

B. Push Press – 3 x 4-5 TOUGH reps; rest 3min – 165-185-195 all for 5 reps
This went well and I was really happy with the result, especially considering my hand situation. This was a 5 lb PR for a set of 5.
165:

185:

195:

+
4x
500m Row @ 85% effort
15 HR Push-ups
Rest 90sec b/t rounds
This was a good one for the lungs. I recovered fairly well between rounds and was able to keep a pretty darn good pace. I kept the rower under 1:45 through all 4 rounds and they were pretty consistent. The hardest part of breathing and second hardest was pulling with my jacked hands.
Round 1 – 2:06

Round 2 – 2:10 (5:46)

Round 3 – 2:11 (9:27)

Round 4 – 2:14 (13:11)

+
4x
400m Run @ 85% effort
15 TTB
Rest 90sec b/t rounds
The first round of this was the hardest with my quads being so smoked. My left calf started to cramp on the first run and my right knee hurt on all the runs, but I know this is form quad tightness. I’ll keep working on them. Grabbing the pull up bar was very hard and I was basically using my fingers, not my hand to grip. I got the first 3 round of TTB unbroken, but I felt like I might rip higher on my hand during round 4, so I just slowed down and broke up the last 10 reps.
Round 1 – 2:18

Round 2 – 2:13 (6:01)

Round 3 – 2:13 (9:44)

Round 4 – 2:40 (13:54)

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