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Espi · 02-28-2008, 02:43 PM

Thursday Feb 28
Triple Anti-KISS 3-2B
all weights in kilograms

DYNAMIC STRETCHING
The usual exercises. Did half of the push-ups for ‘real’ and the other half as girly pushups.

waves
A1 front squat w hang cleans
WU: hang cleans w 25-28-30-35kg and then when finished 35-30-28-25 kg
WU: 40x5
45x6 (0) – 47,5x6 (+2)
50x4 (0) – 52,5x4 (+4)
55 (6RM) x2 (-2) – 57,5 (4RM) x4 , tie with best performance.
Was almost afraid to topple over, as I was too relaxed now due to using too much of an old NO booster of ours (Endure). Fortunately, this didn’t happen. Really tried to get angry but failed.. was feeling to relaxed 

PREPARATORY WORK
B1 deadlift
65x5
75x7 (-1)
77,5x9 , tie with ‘normal’ RM for this weight which is 9reps, but far away from that amazing time I got 18 reps. Was mad at myself though for slipping on form by the end of the 2nd set and started pulling from the back exclusively. Felt that when finished.
Only 2 work sets today, just like for the other workout.

C1 supine rows
BW+5x7-7
Same here, also just 2 sets.

ASSISTANCE EXERCISES
None, bench station where I prefer to do these, was occupied.

METABOLIC WORK
None today

ODD EXERCISES
Excercises You've Never Tried Before #12
None today
CARDIO
Again a ramp up type of cardio, finishing at the ‘gasping’ threshold.
- 5 min WU @ 10-15% and 5,1-5,6km/hr
- 12 min @ 15% and 5,6 up to 7,0 km/hr
- 3min cooldown.
1,94 km (5,82km/hr) – 224kcal (672kcal/hr)
To my surprise I hit 163bpm and didn’t even get out of breath which is what I normally experience at around 160bpm. Cool

General: not as brilliant as the Tuesday workout, but still pretty good.

Training statistics
Volume: 9253 (-5088)
# of sets: 26 (-11) # of reps: 139 (-70) - avg reps/set : 5,3 (-0,3) - kg/rep : 66,6 (-2,2)

02-28-2008, 02:43 PM	#816 (permalink)
Espi Senior Member Join Date: Oct 2006 Location: NLs Posts: 1,846 My Profile	*Thursday Feb 28* Triple Anti-KISS 3-2B all weights in kilograms DYNAMIC STRETCHING The usual exercises. Did half of the push-ups for ‘real’ and the other half as girly pushups. waves A1 front squat w hang cleans WU: hang cleans w 25-28-30-35kg and then when finished 35-30-28-25 kg WU: 40x5 45x6 (0) – 47,5x6 (+2) 50x4 (0) – 52,5x4 (+4) 55 (6RM) x2 (-2) – 57,5 (4RM) x4 , tie with best performance. Was almost afraid to topple over, as I was too relaxed now due to using too much of an old NO booster of ours (Endure). Fortunately, this didn’t happen. Really tried to get angry but failed.. was feeling to relaxed  PREPARATORY WORK B1 deadlift 65x5 75x7 (-1) 77,5x9 , tie with ‘normal’ RM for this weight which is 9reps, but far away from that amazing time I got 18 reps. Was mad at myself though for slipping on form by the end of the 2nd set and started pulling from the back exclusively. Felt that when finished. Only 2 work sets today, just like for the other workout. C1 supine rows BW+5x7-7 Same here, also just 2 sets. ASSISTANCE EXERCISES None, bench station where I prefer to do these, was occupied. METABOLIC WORK None today ODD EXERCISES Excercises You've Never Tried Before #12 None today CARDIO Again a ramp up type of cardio, finishing at the ‘gasping’ threshold. - 5 min WU @ 10-15% and 5,1-5,6km/hr - 12 min @ 15% and 5,6 up to 7,0 km/hr - 3min cooldown. 1,94 km (5,82km/hr) – 224kcal (672kcal/hr) To my surprise I hit 163bpm and didn’t even get out of breath which is what I normally experience at around 160bpm. Cool General: not as brilliant as the Tuesday workout, but still pretty good. Training statistics Volume: 9253 (-5088) # of sets: 26 (-11) # of reps: 139 (-70) - avg reps/set : 5,3 (-0,3) - kg/rep : 66,6 (-2,2) __________________ Odd Exercises You've Never Tried Before journal: Go with the flow Contrarian & anti-KISS!