Happy New Year! Some training from the last couple of weeks of the year.

12/20/2011 6:44:48 AM - -------------------------------------------------------------------------------- Monday -------------------------------------------------------------------------------- Sunday 10 laps sled, Monday 8 laps sled, Tuesday 45 min stepmill Monday -Reverse band bench raw with the Des.light doubled up with bands letting off at top. 405x5x5 -Reverse hyper one arm row 5x8 -Standing abs 4x10 -Extreme wide dips again 3x10 -Rusties worked up to 50x10(5 setsx10 total) 12/22/2011 3:19:11 PM - -------------------------------------------------------------------------------- Wednesday -------------------------------------------------------------------------------- Tuesday and Wednesday 45 mins each stepmill Training - Jack Briefs with Buffalo Bar and two blues per side. Work sets 415x2,505x2,555x2 -Wide zerchers with test harness. Work sets, 315x5,405x5,495x4(2 good ones and 2 so so partial lockouts) -Reverse Hypers 3x10 -Sides 80x10,100sx10x2 The 555x2 was so so but speed was decent. Focusing on speed and capacity right now 12/27/2011 6:41:10 AM - -------------------------------------------------------------------------------- Saturday and Monday -------------------------------------------------------------------------------- Thur 45 mins stepmill, Friday 8 laps sled, Saturday 45 mins,Monday 45mins, Tues 45 mins stepmill -Saturday -Front squats with spud front squat tester. 275,315,365,405 x5 off low box with close stance -Step ups with 40lbx8 per legx4 -ab work 5x10 -Revhypers 4x10 Monday -Started with machine rear delts 5x10 -Neutral grip pulldowns 8x10 -ab wheel 5x10 -Bench with squat bar off 2 softees work sets of 285x5,325x5,375x5,415x5. Pinky on rings. 3 sets with 325x8 -Hung multi strap off power rack and did 3 setsx8 one arm extensions where you lean out in a push up position. Used other arm for assistance and support on descent Ok on both days. Speed was slower so I will focus alittle more on that and get it up 12/29/2011 11:45:31 AM - -------------------------------------------------------------------------------- Wednesday -------------------------------------------------------------------------------- Wed no cardio, Thur 45mins stepmill Training -Standing abs with log ab strap 6x10 -rev hypers 3x15 with sharp contract after stetch -Box squats with Jack Briefs 595x2,645x2,685x2,735x2,775x2,825x2 Most of them felt heavy on the pick up but no issues coming up. I sucked on the 775 but 825 was much better. -leg press close stance 6x8 -Rev hyper alittle heavier to finish 3x10 1/1/2012 11:50:41 AM - -------------------------------------------------------------------------------- Thursday and Saturday. -------------------------------------------------------------------------------- Friday 45mins etepmill, Sat 8 laps and Sunday 9 laps sled. Thursday -5laps with 2 plates upper body sled. Saturday -Revy hypers 3x12 with ab strap roll outs 4x10 -blue band close stance bodymastes squat machine as a warm up and also some light speed work.6x5 -Deadlifts conventials worked up to 405x3,455x3,495x3,4055x2 then 585x2 with making fun of me stomping my heels a couple of times to activate the left leg more. The warm up machine speed stuff helped alot with the deadlift. They went better then usual on Sat.