Saturday Morning Training

Yesterday I hit four and a half miles of conditioning work.  My lung capacity is really improving from the conditioning.

This mornings training looked like this:

Shoulder retraction on Lat Pulldown (warm-up)
70 x 10 reps

Lat Pulldowns
220 x 8 reps x 4 sets

Stiff Arm Pulldowns
70 x 15 reps x 2 sets

Bucket Rows
35's x 10 reps x 3 sets

Barbell Curls
45 x 15
135 x 5
155 x 3 reps x 5 sets

Standing Alternating DB Curls
40's x 8; 45's x 8; 50's x 8; 55's x 8

One Arm Preacher Machine Curls
100 x 20 reps x 5 sets each arm

Tomorrow we have a deload scheduled.  A much needed deload.  I really feel strong as hell after training on the training cycle of my training partners getting ready for the pro am.  I feel like my squat and pull are where they need to be.  I need to get working on my bench to hit my 550 target for IPA Nationals in December.  Monday I will be at Apollon taking Bench with the guys and getting my work in.