SATURDAY, April 9th, 2011
Conv Deads: 245x4, 335x3, 425x1, 515x1, (add belt) 625lbs x 1 x 18 sets
GHD Sit ups: 3 x 20 reps
FRIDAY, April 8th, 2011
guess.......
Ring Jowet Pu's: x 32 reps
w Bent Over Reverse lateral raises: 45's x 32 reps
w Box Jumps: x 5 reps
ALL FOR 8 ROUNDS(256 pushups, 256 rev laterals, 40 box jumps)
THURSDAY, April 7th, 2011
This is normalling my deadlifting day.....but I thought I would give my lower back a rest since I have been mauling it lately trying to make up for not squatting.
Box Jumps '42 x 5 reps
Lateral raises (strict) 45's x 20
Box Jumps '42 x 5 reps
GHD situps(opening up) x 20
ALL FOR 8 ROUNDS (80 box jumps, 160 lateral raises, 160 GHD situps)
WEDNESDAY, April 6th, 2011
Ribs.....
Ring Jowet Push Ups: x 31 reps
w Bent Over reverse laterals: 45's x 31 reps
w Box Jumps '42: x 5 reps
x 8 Rounds (248 push ups and reverse laterals, and 40 jumps)
TUESDAY, April 5th, 2011
rib....can't load on my shoulders..... so I decided to do a little bit of deadlifting just to handle some weight on my posterior chain and then a little mobility-ish stuff
Deads: worked up to 605 x 3 reps for 1 set
100 bodyweight squats (50 and 50)
Box Jumps '42: 5 x 20 (total 80)
Walking Lunges(done reaching far to stretch out): 50 steps
Various stretches
**Today, I basically just took some time to feel loose.
MONDAY, April 4th, 2011
Shoulders feel fine. Rib still an issue so bench set up feels off.
Ring Jowet Push Ups: 30 reps
w Bent Over DB laterals: 45's x 30 reps
w Box Jumps: x 5 reps
x 8 ROUNDS(240 pushups and reverse laterals, 40 box jumps)
