**Friday June 5, 2009**

Warmed Up, raining outside so I couldn't do Andrew's one.

Plyos

Unilateral RFI Pogo Hops - 3x25

RA Ankle Pops - 3x10

I like 3x10 more than 5x5 for the ankle pops

Weights

Squat

Bar x Whathever

40 x 6 (88 lbs)

60 x 5 (132 lbs)

80 x 3 (176 lbs)

**90 x 6, 6** (198 lbs)

Sweet, back at all-time PR levels, I've done this for 6 before, but with inconsistent depth, and I only did it for one set.

Iso Unilateral RDL

BW x 10 seconds

Bar x 10 seconds

40 x 10 seconds (88 lbs)

**50 x 10 seconds** (110 lbs)

Sweet, going up slowly on these, I think I have 60 in me already, but I'll play it safe.

Pullups

BW x 10

**+25 x 4** (55 lbs)

Switch to chinups

+25 x 4 (55 lbs)

Will stick with this weight next time, should be in an ok rep range next workout. The pullups tied my PR.

Skipped pressing exercise due to lack of time

Ab Bench ISO

**+25 x 13 seconds, 10 seconds** (55 lbs)

It's really awkward with the huge 25kg plate. Should I switch to the OI variation now, or just hold a lighter weight behind my head, rather than on my chest?