9/20/2011 6:56:05 AM -
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Saturday and Monday
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Wed 8 laps sled, thur 45mins stepmill, Friday no cardio, Saturday 13 laps sled and Sunday 15 lap, Monday 9laps, Tues 45mins stepmill. No rhyme or reason on the misc lap numbers, just what happened with tima.
Saturday
-Gms off the straps worked up to 465x1x2,415x3. All sucked and were slow
-Reverse hypers 5x10
-lunges with foot on bench and 30lbs x8 per legx4 rounds
Monday
-squat bar bench. 2 softee pads with 325x3x2,375x3,put a spud sling shot type support on for415x3,465x2,505x1. raw with one softees with 415x1, 325x8 or 9 with 2 softees.
-pulls up,well jerk ups since pulls up are not in my backround. Hung rack peg up high and alternated hands on each set. 5 setsx 6 to 8
-green band pushdowns 2x50
-pull aparts 4x10
9/13/2011 7:00:28 AM -
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Tuesday
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Thur 45mins stepmill, friday off, sat 13 laps and sunday 14 laps sled.
No training on Saturday as we went to help Mike and Desi at the Rock Hill meet. Mike had been out of commission meet wise for awhile due to shoulder surgery 8 months ago. Rusty day but Mike PRed on the deadlift which is his worse lift. But he focused hard on it during his shoulder rehab. Desi had a rough day with gear all around.
Tuesday am training
-rear delts on pec deck and kb rows, 8x 10 reps per round. worked up to 108lb kb
-Leg press as a seated shoulder press with bosu ball pushups. 8x10 per exercise
-cable flyes and rolling dumbell triceps 8x10 reps per exercise.
Obviously pump stuff as work is getting crazy again. It should settle down in a couple weeks(I hope). Till then,suck ass.
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