Need for Speed

GYM TEMP: 75 degrees

MUSIC: For Today, Immortal (the last song on this album is awesome – it ends with “My King is alive! My King is alive! I will hold fast to the profession of my hope, because He who promised is faithful.
Time and time again, in my weakness, He’s been strong for me.
I’ve not just heard about Him, I’ve heard Him.
I’ve not just seen evidence of Him, I’ve seen Him.
He’s alive, and He’s conquered the grave once and for all. My King is alive……………….!”)

Dynamic effort squats (to a parallel box, for speed, basically trying to push sub-maximal weights as hard and as fast as possible to generate a high level of force, 1 minute rest between sets)

135x5

225x2

315x2, 2, 2, 2, 2, 2, 2 These were very quick

365x2 my speed was decent here

Dynamic effort deadlifts (same concept as Dynamic effort squats, 45 seconds rest between sets)

135x1

225x1

315x1

405x1

460x1, 1, 1, 1, 1, 1 I’m not sure what happened with these as they were kind of slow….???? L Not the “pop” off the floor I was looking for.

Ab wheel

This week I’ll back off a bit again on volume to allow my body to heal up, but I’ll keep the intensity high. Next week I’ll go back to 4 training days per week instead of 3.