Friday Through Tuesday

Friday-Still recovering from the bug I caught in Florida so no cardio
.Sat-45 mins Stepmil
l-Raw box high with buffalo bar. I was not into putting the briefs on and going up in the weight so I worked up to 6 platesx2, x1, then lowered the pad for a set of 2, then lowered the pad agian for another set of two. Nothing great but the weight did not feel heavy on the shoulder this day as it had been lately.
-Then we rigged up some zercher type squat with a Spud Inc upper body strap. We put 10lb on the bar and then slid the strap on them to hold it in place. The regular strap works on a works on a bench bar but we had to add a jump ring strap for the deadlft bar. You have the bar on the floor like a regular deadlift but hook your arms in the straps and perform like a normal zercher squat. It worked well. I also experimented with a good morning type lift by sliding my back under the strap. This crushed my back and hamms fast so I went back to the zercher squats adn worked up to 405x3-rev hypers 3x10-ab work 3 sets
-Sunday45 mins
stepmillMOnday-45mins stepmill
MOnday pm-Raw two board with chains. Dale had the great idea to put the chainmates on the bar adn then add chain. The effect was much like the bands and kettlebells(crazy bells)You had to lower slower then usual and then the press was slow as the chain would cause whipping of the bar and forced it all over the place. Worked up to 2 platesx3 reps a set with 2 chain, 3 chain, 4 chain , 5 chain, 6 chain, 7 chain.
-band pushdowns 3x20
-close grip pullups 4 setsx8-3
sets front ab pulldowns
-Tuesday-40 mins stepper.-

Spud