2-25-14 – Ravage & Squats

Today felt like any ordinary squat day, besides the fact that my final set of the day would be an AMAP (as many as possible) and that I had been thinking about it all day. All day I had been mentally preparing myself to what would be my first AMAP in nearly 2 months. Warm ups felt good, but the good ole ravage was taking a toll on my stomach. But, with that set aside, I worked my way into the working sets. My first set of 190 for 5 without a belt felt very heavy and difficult. My second set of 215 for 3 with a belt felt much better because I allowed more time to get more pumped. Now it was time for my final set, the AMAP. I was completely ready; I took more time to prepare myself, to get the blood flowing, and my muscles ready. I stepped under the bar and finished my AMAP. The weight didn’t feel too heavy at all, felt pretty light actually. I completed 240 for 8 reps, then cheered Jesse on with his AMAP, and moved onto the accessories, which all went very well. First accessory was snatchgrip DLs. I completed 4 sets of 5 and finished with 225 pounds. After snatchgrip DLs, we hurried through the rest, super setting all of them. Over all, it was a very good day after not AMAPing in a long time.

Warm Ups
2 x 10 - 45
2 x 5 - 100, 125
150 x 3
Working Sets
190 x 5
215 x 3
240 x 8 (as many as possible)
Snatch Grip Deadlift (plates on 1 board platform) 4 x 5 - 195, 200, 210, 225
Split Squats 3 x 12 - each leg w/ broom stick
Band Leg Curls 4 x 15
Band Spread 4 x 25
Reverse Hypers 4 x 10 - 180
Calf Raises 3 x 20 - 135