THURSDAY, March 17th, 2011
My back has been very tight since moving equipment into the new place. I still have yet to have a good trianing session in this new place. :( My back feels out of place in the lower left, and warming up gave me a back pump.....not a good thing at all.....
Conventional Deadlift: 225x4, 315x3, 405x3, 495x2, (add belt) 585lbs bar weight + 60lbs of chains x 1 rep x 10 sets
GHD situps x 20 reps(opening completely) x 4 sets
Inverted ring rows 6 sets of 25
Kettle Bells swings 48kg x 20, x 15...(just did this to flood the region with blood, I only stopped because my hands were begining to tear, normally like to do around 25 to 30)
WEDNESDAY, March 16th, 2011
NO BENCHING
(Handstand Pu's x 12 with Wide chins x 25) x 8 sets
(DB reverse laterals 45's x30 with tricep pressdown to failure ) x 3 sets
(very slow and controlled pushups, zero pain and stopping as soon as muscles feel fatigued, to get blood into area)
TUESDAY, March15th 2011
Frontsquat: THE USUAL 135x5, 225x3, 315x2
BackSquat: 405x2, 455x1, 495x1, 545x1, (add belt) 545x3repsx10 sets
Box Jumps: 5x5
Walking lunge stretch triplex x 2 trips up and down gym
MONDAY, March 14th 2011
First bench day in the new place. My shoulder is not feeling super great bc I slept funny. So I tried working up slowly and lightly in the bench press....and I felt something wrong at 275lbs....immediate cessation of benching for a while....i haven't been patient enough.
(Handstand pushups x12 with WGSChins x33) x 7 sets
(DB reverse laterals 45's x 30 with tricep pressdowns to failure) x 4 sets
SUNDAY OFF
Today is moving day. We are moving all of our equipment into the new location. So todays workout much be short and not too straining to save my lower back.
Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x1, 495x1, 545x1, (add belt) 585x2, 590x2, 595x2, 600x2, 605x1
Box Jumps: 5x5
