I feel like I'm experencing a strength "spurt". The last bunch of work outs have felt very strong. Here's yesterday's work out.
Speed Bench Press - 10 sets, 3 reps, 205lbs.
Inclined Dumbbell Press - 6 reps/90lbs, 6 reps/100lbs, 5 reps/110lbs.
Dips - 7, 7, 6, 6 reps/50lbs assistance.
Supported Rows - 8 reps/100lbs, 8 reps/145lbs, 6 reps/170lbs, 6 reps/190lbs.
Seated Military Press - 6 reps/115lbs, 6 reps/135lbs, 6 reps/135lbs, 6 reps/155lbs.
Machine Flys - 3 sets, 8 reps, stack (250lbs).
Parallel Lat Pull Downs - 3 sets, 8 reps, 160lbs.
Played 1/2 court basketball for 30 minutes.
The work out felt great. I spent about 3 hours at the gym to complete everything. I'm not a big fan of cross training. I almost always injure myself when doing "other" sports. Yesterday was no exception. The last pass of the game was to me and when I stretched to catch it I pulled my left calf muscle. Very nice. It's been gradually getting better since then so I'll see how it is before Speed Squats/Deadlifts tomorrow.