Pull/Dip

Today I did my first lifting session for Strong Lifts 5x5. I am using this as a basic linear progression model for my weight training. How it works is you do 5 rounds of 5 reps of the certain power lift. Then when  you can do that weight, the next time you do the lift you add five pounds. Thats it. With this in addition go the GOMAD diet I am hoping to increase my strength tremendously.

Today:

Warm up:
10 back extension
10 back extension 25#
20 pull ups
10 box jumps 30"
15 dips

Started with some drills and skills with muscle up on rings.

5x5x135# bench press

For time:

120 pull ups
120 dips 
(first 60 each unassisted, second half assisted 50#)
Time: 34:00

Count each break in sets and at the end multiply by 3 and do that number of burpees. 

48 burpee finish

Trained with a marine. Apparently he has a chin up record of 45 dead hang. My jaw dropped when I heard that number.

Milk: 2/3 gal
Tomorrow is hoover ball.

HOOYAH
Steve