Training:
WOD 1: 5:00 am (Day 10)
Back Squat:
5 x 245#
3 x 255#
2 x 265# (Tied PR, felt easy, got good depth)
Press:
5 x 135#
3 x 135#
2 x 145# (easy)
Deadlift:
5 x 275#
3 x 315#
2 x 335# (PR, easy)
Bench Press:
5 x 185#
3 x 195#
2 x 225# (PR, easy)
Assistance:
30 x leg extension
30 x hamstring curl
30 x back extension
30 x dips
30 x hammer curl
40 x db swing (55#)
WOD 2: Evening
Run: Interval work on treadmill for 20 min at 15 incline (30 on, 30 off, 1 min on, 1 min off ect)
Daily Report:
Notes: This was the 10th day of Dan John's 40 day workout. So far I really like it. Hit an easy double on the deadlift at 335# as well as an easy double at 225# on the bench press. I have been doing leg extensions, hamstring curls and back extensions every day and I feel much sturdier on both the squat and deadlift. Swings are becoming much easier as well.
Body Weight: 193#
Sleep: 6 hours
Reading: 2 Corinthians 1-7
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