12/29/13 - General Training - Day 12

Tonight, I was training at the 24 Hour Fitness in the City of Industry. I woke up early and napped several times today, so since I couldn't sleep, I trained at 11:30PM. I trained for less than an hour and I kept the rest to a minimum for most of the workout.

I feel that my strength is coming back on the squats, since I'm bringing back plyometrics into my workout. I took a week off after Worlds from doing plyometrics to allow recovery. Next year, I'll do them for 12 weeks on and 1 week off.

Workout:


Bench Press- 135lbs and 225lbs- 15 reps, 275lbs- 5 reps, 2 sets- 315lbs- 3 reps, and 295lbs- 7 reps
Life Fitness Chess Press Machine- 180lbs, 270lbs, 360lbs, and 2 sets- 380lbs- 10 reps (30 seconds rest between each set)
Barbell Squats- 225lbs, 315lbs, 405lbs, and 495lbs- 2 reps (30 seconds rest between each set), 570lbs, and 2 sets- 635lbs- 1 rep- Belt and Knee Sleeves
Front Squats- 225lbs, 315lbs, and 365lbs- 2 reps, 415lbs- 1 rep- Belt and Knee Sleeves
Barbell Rows- 185lbs, 235lbs, and 315lbs- 10 reps, 3 sets- 335lbs- 8 reps (1 minute rest between each set)
Life Fitness Pulldown Machine- 140lbs, 270lbs, and 3 sets- 360lbs- 10 reps (30 seconds rest between each set)