Saturday
Sat 9 laps, Sun 8 laps sled, Mon 45 mins
stepmill
Saturday
-3x10 rev hyper to warm up
-3rd week of front squats off box, 225x10,275x6,315x5,365x4,405x3,435x3,455x3
-Sumo raw speed 364x2, then added 2 chainsx2, 4 chainsx2, 6 chainsx2
-Rev hyper 3x20
The 455 was alittle higher then the % for the day but I felt decent so rolled with that. They came up pretty good so canned it there for the day.
Saturday
-3x10 rev hyper to warm up
-3rd week of front squats off box, 225x10,275x6,315x5,365x4,405x3,435x3,455x3
-Sumo raw speed 364x2, then added 2 chainsx2, 4 chainsx2, 6 chainsx2
-Rev hyper 3x20
The 455 was alittle higher then the % for the day but I felt decent so rolled with that. They came up pretty good so canned it there for the day.
3/16/2012 9:53:30 AM -
Friday Upper Action
-Back stuff
-Seated row 6 sets
-Standing pulls with Lat saw and stump strap 6x8
-Took stump straps and did tricep extensions using lat saw and bracing arms on the pads that hold the knees down for lat pulldowns. THese were harder then I thought and accompanied by alot of unwelcomed ab work. 6 setsx10
-Stump Strap standing curls with arms laying on preacher curl bench.THese sucked too. 6 setsx8
-Stump Strap theme today. Did Standing presses so the work was like a close grip pushup. 8 setsx10
-Hammer incline press worked up to 3 plates for 8 to 10 reps each set.
-Seated row 6 sets
-Standing pulls with Lat saw and stump strap 6x8
-Took stump straps and did tricep extensions using lat saw and bracing arms on the pads that hold the knees down for lat pulldowns. THese were harder then I thought and accompanied by alot of unwelcomed ab work. 6 setsx10
-Stump Strap standing curls with arms laying on preacher curl bench.THese sucked too. 6 setsx8
-Stump Strap theme today. Did Standing presses so the work was like a close grip pushup. 8 setsx10
-Hammer incline press worked up to 3 plates for 8 to 10 reps each set.
/15/2012 8:59:00 AM -
Wednesday
Wed 45 mins stepmill
Wed night.
-3rd week of raw conventional deads program. I did not get back in time to get my lap of prowler in so I didnt get as much warm up in.
-speed squats first 3.5plates with i super fat chain on each sidex2, 4 platesx2x2,4.5 platesx2
-deads 275x8,315x6,345x5,405x4,465x3,495x2,530x2,565x2,590x2,465x5.
Rev hypers 3x20
Bought it for the night. The 590 was better then the 565. None great at all.
Wed night.
-3rd week of raw conventional deads program. I did not get back in time to get my lap of prowler in so I didnt get as much warm up in.
-speed squats first 3.5plates with i super fat chain on each sidex2, 4 platesx2x2,4.5 platesx2
-deads 275x8,315x6,345x5,405x4,465x3,495x2,530x2,565x2,590x2,465x5.
Rev hypers 3x20
Bought it for the night. The 590 was better then the 565. None great at all.
Spud
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