Speed pulls 335 + 1 set chains x 1
+ 2 sets chains x 1
+ 3 sets chains x 1 x 6
Barbell Step ups - 95 x 8 x 4 each leg
Bosu ball squats - 15 x 4 with 8 lb med ball
Monday, September 30, 2013
Saturday, September 28, 2013
9/22/13 Max Effort
Attended a wedding, which changed my schedule a bit. Had to settle for some late night volume work.
Bench press AMRAP with 315 - got 6 reps, still working on my goal of 10 reps
Push-ups on med ball -2 sets of 20
Pull-ups - 20 x 2
Face pulls - 70 x 12 x 2
9/20/13 Max Effort
Strait bar squat, briefs only
Worked up to 615, knee survived but felt shaky on last single
Rack pulls - 315 + quaded monster mini bands 5 sets of 5 reps
Front squats to 12" box - 185 x 8 x 4
Barbell rows- 205 x 8 x 4
Reverse hypers - 180 x 12 x 4
Kneeling band crunch small band x 25 x 4
Friday, September 20, 2013
9/19/13 Dynamic Effort
Speed bench - 185 + doubled mini bands x 3 x 9
Decline dumbbell press - 85s x 15 x 2
Single arm tricep pressdown - 40 x 12 x 4 each arm
Close grip push-ups on med ball - 20 x 2
Close grip lat pull down - 160 x 10 x 4
Shoulder circuit, 6 reps each:
Front raise
Side raise
Rear delt raise
Shoulder press
20 lb dumbbells, 4 times thru
Preacher curl - 85 x 12 x 4
Wednesday, September 18, 2013
9/18/13 Cardio & GPP
1.5 mile jog on treadmill
20" box jumps 10 x 4
Sissy squats 12 x 4
Ab circuit
25 knee raises
25 incline sit-ups
25 med ball twists
25 back extensions
9/17/13 Dynamic Effort
Still nursing back...
Speed squats - 285+strong bands x 2 x 10
Ultra-wide sumo deadlifts - 325+35 lbs chain x 3 x 8
Agility work - ladder & cone drills, 15 mins
Reverse hyper - 90 x 15 x 3
Superset w/ band crunches - small band 15 x 3
9/15/13 Max Effort
Back still sore from Friday, so no shirt work today.
Pin press (34.5 in off floor) - worked up to 435
(37.5 in off floor) - worked up to 525
Cambered bar bench - 265 x 8 x 4
Floor press - 285 x 6 x 4
Band press down - small band 15 x 2
Dumbbell row - 90 x 8 x 4
Dumbbell shoulder press - 70 x 8 x 4
Hammer curl - 40 x 15 x 2
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