{"id":1457,"date":"2011-09-29T13:28:08","date_gmt":"2011-09-29T13:28:08","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1457"},"modified":"2011-09-29T13:28:08","modified_gmt":"2011-09-29T13:28:08","slug":"more-strength","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1457","title":{"rendered":"More Strength"},"content":{"rendered":"<p>Monday, 9\/26\/2011 <\/p>\n<p>Felt pretty good and strong for this workout. First time I have ever rep&#8217;d DLs over 400#, even if they were halves =).<\/p>\n<ul>\n<li>3x (3 dead lift@ 90% (1\/2 way), 6 box jumps)  &#8211;  410#\/20&#8243;\n<li>3&#215;5 dip (BW, 1.5 pood (fail @ 4), 1 pood), then 1 set of negatives, got 9 unweighted.\n<li>3&#215;5 back squat (235#, 265#, 285#), then 12 @ 50% of 1RM (185#), the 1 set of negatives @ 155# (got 12)<\/li>\n<\/ul>\n<p>Wednesday, 9\/28\/2011<\/p>\n<p><a href=\"http:\/\/dave.crossfitcp.com\" target=\"_blank\">Bigg Dave<\/a> had a lot on the plate for us tonight&#8230; we didn&#8217;t get much sleep. I was pretty tired for this and it showed. <\/p>\n<ul>\n<li>50 heavy Russian KB Swings: 2 pood (20, 15, 15)<\/li>\n<li>3&#215;5 hang squat clean (95#, 115#, 135#)<\/li>\n<li>3&#215;5 power clean, no squatting allowed (155#, 165#, 175#(2), 155#)<\/li>\n<li>3&#215;5 mixed grip pull up (close grip, rings, reverse grip)<\/li>\n<li>1 set to failure of pull ups (got 6)<\/li>\n<li>1 set to failure of seated dumbbell presses (used 40#s, got 10)<\/li>\n<li>4&#215;5 Bulgarian Split Squats supersetted with pushups to failure (40#\/18, 40#\/17, 40#\/19, 50#\/20)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Monday, 9\/26\/2011 Felt pretty good and strong for this workout. First time I have ever rep&#8217;d DLs over 400#, even if they were halves =). 3x (3 dead lift@ 90% (1\/2 way), 6 box jumps) &#8211; 410#\/20&#8243; 3&#215;5 dip (BW, 1.5 pood (fail @ 4), 1 pood), then 1 set of negatives, got 9 unweighted. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[185],"class_list":["post-1457","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-superstrong"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1457","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1457"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1457\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1457"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1457"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1457"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}