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Thread: WRCortese5's Training version 2.0

  1. #31
    Quote Originally Posted by tamfb
    what are your pr for bp and sq? remember these are not true maxes bc u r during 6 sets at 90+%.
    Ah very true...

    Pr Bench- 315
    Pr Back Squat- 405 x 2 (also did 345 x 9 at my JC which converted to 440 but I don't trust those conversion charts much).

    Well another good day today for training...

    3/18/08

    A1.) Depth Drop 4 x 3
    B1.) Back Squat 3,2,1 3,2,1 (90,95,100%), (92,97,102%) Used 345 as my guideline. Hit 365x1 on my last set and probably had another 10-20 lbs I'd say at the least left in the tank. Depth was great too so that made me even more happy.
    B2.) Standing Long Jump x3
    C1.) Natural GHR 4 x 10
    C2.) Cont Box Jump x5

  2. #32
    Quote Originally Posted by WRCortese5
    Ah very true...

    Pr Bench- 315
    Pr Back Squat- 405 x 2 (also did 345 x 9 at my JC which converted to 440 but I don't trust those conversion charts much).

    Well another good day today for training...

    3/18/08

    A1.) Depth Drop 4 x 3
    B1.) Back Squat 3,2,1 3,2,1 (90,95,100%), (92,97,102%) Used 345 as my guideline. Hit 365x1 on my last set and probably had another 10-20 lbs I'd say at the least left in the tank. Depth was great too so that made me even more happy.
    B2.) Standing Long Jump x3
    C1.) Natural GHR 4 x 10
    C2.) Cont Box Jump x5

    i think you should be able to reach both of those numbers again.

  3. #33
    Quote Originally Posted by tamfb
    i think you should be able to reach both of those numbers again.
    I agree, probably could go higher too IMO.

  4. #34
    Member
    Join Date
    May 2006
    Location
    Pennsylvania
    Posts
    384
    Quote Originally Posted by WRCortese5
    Ah very true...

    Pr Bench- 315
    Pr Back Squat- 405 x 2 (also did 345 x 9 at my JC which converted to 440 but I don't trust those conversion charts much).

    Well another good day today for training...

    3/18/08

    A1.) Depth Drop 4 x 3
    B1.) Back Squat 3,2,1 3,2,1 (90,95,100%), (92,97,102%) Used 345 as my guideline. Hit 365x1 on my last set and probably had another 10-20 lbs I'd say at the least left in the tank. Depth was great too so that made me even more happy.
    B2.) Standing Long Jump x3
    C1.) Natural GHR 4 x 10
    C2.) Cont Box Jump x5
    Very nice squatting man!

  5. #35
    Quote Originally Posted by WestsideWrestler
    Very nice squatting man!
    Thanks man, looking for 405+ next max strength block.

  6. #36
    Quote Originally Posted by WRCortese5
    Thanks man, looking for 405+ next max strength block.
    I'll be up there one day

  7. #37
    3/19/08

    8 x 100 70%
    core 500

  8. #38
    *Forgot to post that I did in fact get the 2nd speed workout in last week, but I didnt get to post it because I didnt have access to a comp all week. I was rushed pretty much from Thursday on ...

    Post more from today later after classes.

  9. #39
    3/20/08

    Speed:420

    3x30 sled
    3x30 3 pt
    2x2x60 (20) 2 min bt reps, 5-6 min bt sets.
    10x med ball throws behind head

    Felt good, it was a little windy today.. Like one of those winds that blows to the side.. Anyways, everything was good, the split 60's felt better than last week. For some reason the 2nd rep felt a little faster than the 1st rep on both sets...

    Weights in a little bit...

  10. #40
    Quote Originally Posted by WRCortese5
    3/20/08

    Speed:420

    3x30 sled
    3x30 3 pt
    2x2x60 (20) 2 min bt reps, 5-6 min bt sets.
    10x med ball throws behind head

    Felt good, it was a little windy today.. Like one of those winds that blows to the side.. Anyways, everything was good, the split 60's felt better than last week. For some reason the 2nd rep felt a little faster than the 1st rep on both sets...

    Weights in a little bit...

    its called "safe overspeed" effect.

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