Last couple

2/23/2012 8:55:18 AM -


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Wednesday

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Wed am 45mins stepmill





Training

-1 lap prowler push to start

-ab wheel 4x10

-box squat cambered bar with briefs 415x3 adding chain each set with 3 chain, 5 chain, 7 chain, 9 chain, 11 chain, all the chains

-Elevated kb front squats 8 reps per set, 12kb,16,20,24,28



Decent night. I think some of the video is on the you tube channel already. We got a camera that loads them instantly which is pretty cool.






2/21/2012 9:00:35 AM -


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Saturday and Monday

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Saturday 9 laps, Sunday 1 hour of stepmill, Monday 45 mins





Friday Nonsense, did 100 sets of 5 pushups changing grips every set(narrow, med and wide) 10 to 15 seconds break per set. Took about 35 to 40mins



Saturday sumo raw Worked up to 405x3,x5,x8x3 sets.

-close stance leg press 3x8 with a 80% weight

-Ab work 5x10

-KB double cleans 4 or 5 sets of 8 worked up to 62lbers



Monday

Started with ab pulldowns heavy 6x10

-Fat bar pulldonwns 8x10

-Dumbell rows with spud speed straps x 10 per arm. 110lb,115,120,125,130,140

-Purple bands doubled up using squat bar. worked up ot 325x3,375x1, then put a shirt on for 4 platesx1 3 board, 4 platesx1 2 board, miss on 1 board. All were extremely ugly like I never used a shirt before.

-Lying kb 12kg pullovers x 5 reps per arm, x3, x3. Lowered very slowly and hoovered right above floor for a second then back up. Good static work for the lat and shoulder.