Monday, April 9th, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds
Cuban cleans 15's x 30
w strict pushups x 30
X 3 Rounds
Tuesday, April 10th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x3 x 5 sets ( just practicing technique with light load)
Deadlift(kk style, 3 mat deficit): 245x3, 335x2, 415x1, 515x5x5 sets
GHD Sit ups: 3 sets of 15 ( slow and strict curling)
Wednesday, April 11th 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds
Cuban cleans 15's x 30
w strict pushups x 30
X 3 Rounds
Thursday, April 12th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat( CAT): 415x2, 465x1, 505 x 5 x 6 sets in 25 minutes
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds
Cuban cleans 15's x 30
w strict pushups x 30
X 3 Rounds
Saturday, April 14th, 2012
Deadlift(kk style, 2 mat deficit): 155x3, 245x3, 335x2, 425x1, 515x1
Deadlift(kk style, floor): 605 x 3 x 4 sets
Single arm DB bent over rows: 165lbs x 37 each arm
Sunday- OFF
Monday, April 15th, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds
Cuban cleans 15's x 30
w strict pushups x 30
X 3 Rounds
Tuesday, April 16th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x3x6
Deadlift(kk style, 2 mat deficit): 245x3, 335x2, 415x1, 515x3x8sets
GHD sit ups(strict): 2 sets of 20
Wednesday, April 17th, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds
Cuban cleans 15's x 30
w strict pushups x 30
X 3 Rounds
Thursday, April 18th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat(CAT): 415x2, 465x1, 505x5x8 sets ( took 27 minutes)
Friday, April 19th, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds
Bench Press: 255x 5 x 5 (just wanted to see how shoulder felt.....and it hurt...needed to use boards)
Cuban cleans 15's x 30
w strict pushups x 30
X 3 Rounds
Saturday, April 20th, 2012
HERE'S A GOOD FUCKING DAY! My legs are sore as hell from Thursday's volume...but...
Deadlift(kk style, 2 mat deficit): 155x3, 245x3, 335x2, 425x1, 515x1, 605x1
Deadlift(kk style, floor): (add belt) 655 x 1, 700x1(fast, smooth), 740 x 1 gym PR
** It slowed around the knees but I never had any doubts. I was tempted to go for 760 but felt as if that would be getting greedy and asking for an injury. Being over 20 weeks out....I should be patient).
Finished off with 515 x 6 x 6 sets (Was really ripping this off the floor, felt like paper weights).
PUMPED. I know that If I were to pull on a day when everything is feeling fresh that this number will be much larger, and also considering that I am not peaking right now....this is a huge PR. :)
Sunday - OFF ( body is feeling pretty damn stiff)
Monday, April 22nd, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds
Bench Press: 255x 5 x 5 (just wanted to see how shoulder felt.....and it hurt...needed to use boards)
Cuban cleans 15's x 30
w strict pushups x 30
X 3 Rounds
Tuesday, April 23rd, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555 x 3 x 3 sets
Deadlift(kk style): 245x3, 335x2, 415x1, 515x1, 565 x 3 x 3 sets
inverted shrugs(rings): 1 set fo 150
The past few weeks have been really good on my new deadlift technique. As you can see, I have been taking it very easy on the squat and have not been bench pressing because of a shoulder/bicep injury. This is allowing me to focus a lot of energy on developing my new deadlift technique...which is working. This makes me pretty fucking happy. I will slowly start squatting a little bit heavier weights just to get used to the loads on my back over the next few weeks(I see no reason to go much higher than 645 over the next little while and will likely keep it lower towards 80 percent my max 580ish). Hopefully my shoulder will start feeling better soon. In the meantime, I can only keep focusing on the grind and working around the injuries. The big picture...2000 in September via 750-475-805
