Today's de-load training looked like this:
Box Squat:
55 x 3 reps x 2 sets
145 x 3 reps x 2 sets
235 x 2 reps
285 x 2 reps
325 x 2 reps x 2 sets
355 x 2 reps x 3 sets
385 x 2 reps x 3 sets
415 x 2 reps
Speed Pulls (speed deadlifts)
135 x 1; 225 x 1; 275 x 1; 315 x 1
365 x 1 rep x 3 sets
405 x 1 rep x 3 sets
Pull Throughs
4 sets x 150 x 15 reps
45 degree Back Extensions
4 sets x 10 reps
Reverse Hyper-extensions
3 sets x 70 x 8 reps
Notes:
We took the show on the road this morning and we squatted at Apollon Gym in Edison NJ. We squatted on the monolift. This has only been the third time I have used a monolift since I joined Eastside Barbell in October. Although I used the monolift for the year and a half prior while training at Skiba's Barbell Club, it takes some readjustment when using the monolift. In a strange side note, I had absolutely no issues with the monolift at Iron Asylum Gym when I competed there in April. Nonetheless, it wasn't terrible because it was a de-load day, and by the end I had my issues straightened out, and managed some good reps at 385 and 415. It also goes to show me I have gotten really comfortable working out of the rack we use on Sundays, and getting in a monolift a little more often will only benefit me when my next meet comes.
It was a good day, 3 of us went down and got our session in. We were followed up by the Apollon crew, who was squatting on a Sunday because Apollon hosted an APA Powerlifting meet yesterday. Congratulations go out to Aaron Landy who brought home a best lifter award yesterday for the deadlift, and set a state record as well!
After training I took my son and his little blue truck to Colombia Park in Dunellen and knocked out 2 quick miles. I followed the walk up with some swimming. I have really grown to like the extra bit of conditioning I have been doing. I also think I have been sleeping better since adding the conditioning work.
Unrelated topic:
Completely unrelated to powerlifting, but last night I watched the Paul Williams - Erislandy Lara boxing fight on HBO. This was a junior middleweight fight. The bout was held in Atlantic City, and was sanctioned by the New Jersey Athletic Commission. I prefaced this by saying that Paul Williams is one of my favorite fighters, and I usually watch his fights through slightly biased eyes. Paul Williams improved to 40-2 with a majority decision last night. However, I watched all 12 rounds and I feel the judges could not have done a more terrible job. Erislandy Lara clearly won the fight last night, I saw it, HBO's commentary team saw it, Harold Lederman saw it, and the fans who booed afterwords saw it as well. In fact Williams own corner saw it as well, as later in the fight they began to tell him he would need a knockout to win the fight. I think it is a travesty, that a young fighter like Lara had to take a blemish on his record (now 15-1-1) in what should have been thus far the defining fight on his career resume. Williams will go on and look for a rubber match with Sergio Martinez (who I have ranked as the no 2 pound 4 pound fighter in the World today). I wish both of these fighters the best moving forward, and I hope that the New Jersey Athletic Commission will re-evaluate the judges who scored the fight last night.
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