Great Test Day

I've decided to run some tests on a couple key movements to see where I am at. I want to retest again in mid august. I'm doing this for several reasons. I haven't test my lifts in a while and I need a good base line so I can program from there. Ill be starting my internship August 22nd and I know life will be hectic at first. Just trying to get use to a new schedule so I might not get all the lifting time in the world I am accustomed to. This also gives me objective data to compare to. I am going to go through an intensive strength program in 3 weeks before I retest again in August.

The Movements I am testing:
Front Squat
Trap Bar DL
Overhead Press
Chin Up and Pull up - I want to see the disparity between the two in terms of strength. I also plan on training the chin up for the next month because It allows me to use the most resistance. I want to retest the pull up along with the chin up to see if the strength will carry over despite not training that specific grip. I am attached to the pull up because it is harder and I will need to be very strong with it, if i want to do the RKC "beast tamer" challenge which requires a tactical pull up with the 48kg (106lb) KB.


The program for the next couple of weeks is going to be intuitive based training. Going on how I feel, pushing it when I know its a good day and backing off some when I'm not recovered. However the hope and Idea is to work within 85-90% of these max numbers and try to stimulate some good adaptation.

Foam Roll
Stretch
Joint Mob
Prep

A1. FMS Ankle 8/8

A2. Depth Jump to vertical jump drills 5, 5

B1. Cleans - 95 5 , 5 , 5 first time doing these since the ankle accident. I'm starting from the floor and working on good patterns. They felt great though and my timing wasn't to off. Great way to get the CNS ready for front squating.

C1. Front Squat 185 , 3 205 , 3 225 , 1 255 , 1 275 , 1 295 0/1 - 275 Flew up pretty easy so I wanted to give 295 a shot. Made it about half way and my spotter gave me the index finger push to help me finish it off. I won't count it though. So 275 is a good place to start at.

D1. Chin Up BW x 3 45 x 3 90 x 1 115 x 1

F1. Pull Up BW x 3 45 x 1 70 x 1 80 x 1 85 0/1 - With 85 chin got parallel with the bar. I wouldn't of counted it anyway cause I was doing the turtle neck thing.

G1. Stir the Pot - Bw 6/6 10lb Vest 7/7 30 LB Vest 7/7

G2. SL Squat BW with 24lb DBs x 5/5 , 64LB total weight 3/3, 74LB Total weight 5/5 (PR)

H1. Ring Row BW x 6 30lb Vest 7 , 8 ISO HOLD on last rep for 15 seconds , BW ISO hold for 30 as a finisher

H2. Body Saw 10LB Vest 8 30LB Vest 8 , 8 - This presents more of a challenge with the weight on the torso verse on the slide board. Puts more load on the trunk muscles to stay stable, while putting the weight at the feet seems to get more involvement, almost like a horizontal pull up. Both are pretty valid just depends on what you are trying to train.

ESD

500 Meter Row Sprints - I haven't rowed in over a year and I've been wanting to get back at it. Such a great way to conditioning. Recovery was about 2-3 minutes.

R1 - 1:37 HR 180
R2 - 1:44 HR 181
R3 - 1:45 HR 181
R4 - 1:47 HR 182

Nothing left in the tank after all the intervals and testing. I don't want to burn out my CNS too much because I still have to test the Trap Bar DL and OHP on wed.