Max effort sq

Box squat - 5x55,5x65,5x70,3x74,3x78,3x80 (felt ok, increase to 82)
Bulgarian squat - 3x10, 2x3x10(10 kg) do all 3 sets with 10 kg next time
45% hyper extension - 1x10, 3x10 w a 10 kg bar (do 4x10 w bar + 5 kg next time)
Standing crunches - 3x12x35
Leg raises - 2x5 full, 1x10 halfway (do 3x5 next time)

Max test

28.11.2008.

I ditched the Meltdown, felt too weak, need to get stronger while continue losing bf.

Did a max test.

Sq - 90
BP - 100
DL - 135

Will continue with PL style training, replacing Dynamic days with repetition days.

Read a nice article from Clay Hyght - getting rid of stubborn fat

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/shredded_at_last_1

Plan is to get 4 weight sessions a week, 3 steady cardio 30 min early morning or after weights and 3 hiit sessions.

Cardio + Meltdown T2 W1

30 min treadmill 10 incline 5 kmh
rope jumping 6x1 min , 1 min rest

meltdown
Push press 35kgx10 x3
Lounges 24 kg x10 x 3
Dips 10 x 3 (3rd series had to reset, have to lower poundages)
bo rows 45 kg x10 x3

Cardio 20 min 10,5 incline 5 kmh

BCAA taste completely sux, hope it does some good :)

Cardio

30 min treadmill 10 incline 5 kmh
rope jumping 6x1 min , 1 min rest

Cardio

30 min treadmill 10,5 Incline , 5km/h
Rope jumping 6 x 1 min, 1 min pause

felt good, getting better at rope jumping

Meltdown Week 1 T1

Pull ups 10, 8, 7
Squat 45 kg 10 10 10
Push ups 10 10 10
Dl 65 10 10 10(45)

Hanging leg raise 10 10 10
Ab crunches 10 10 10

Felt like dying, Don Allessi is a crazy guy.

Props to http://www.t-nation.com/free_online_article/sports_body_training_performance/meltdown_training