Recovery, GPP and LATT!!!

Rehab/Prehab/Recovery:
Itonic Machine:
quads (dynamic and static)
hamstrings
hips
shoulders
pecs
adductors

workout:
LACTIC ACID TOLERANCE TRAINING using a box slightly below par:
warmed up and loaded 80kgs to the bar:
first 5-6 sets done with 40 second rests
remaining 16 sets done with 10 second rests
All sets were done with 2 reps excluding the last set which i did 5

leg extensions
3 x 15

calfs
4 x 15

shrugs
4 x 10

ab work s/s with pushups

15mins eliptical

my back was fried by the 20-sumthing set on the LATT, not so much my legs. think my back is very tight from the meet. but NOW. . . .NOW my legs hurt

onwards and upwards

back at it again

Recovery:
Itonic machine:
Hips
hams
quads
shoulder
chest

workout:
Flies
3 x 15

decline bench
worked up to 70 3 x 10

incline dumbells
20s x 20
30s 2 x 10
20s 1 x 15

lat pull downs
4 x 10

curls
3 x 10

hammers s/s with pushdowns
2 x 20

The goals for the coming training is too improve my lockout in both the bench and Deadlift. the plan is to hit alot of board heights and rack heights and hammer my triceps

I will aim to improve my RAW squat which in turn should carry over to my equipped squat. I am confident that my squat is on the move. im going to grind out 250 @ the worlds if it kills me.

now: less talk more train!