11/29/10 ME Lower deload
Low Box Wide Squats
135x5
185x5
235x5
285x5
185x5
Ghetto Glute hams
bwx6x4
Conditioning
1 mile warmup run, 7 sets sprint intervals
11/30/10 Conditioning
200m Intervals
Jog 200m, 80% 200m, 6 sets no rest.
Been lazy in posting because of finals. Started 5/3/1 again so I can regulate my workload easier while adding extra conditioning.
This week so far:
12/5/10 Bench
warmup
215x5
225x5
245x7 (shoulder hurt)
Pullups
10x6 throughout session
Fat Grips DB Floor Press
90x10x4
65x21
Scarecrows
12x4 10DB
12/6/10 Deadlift
warmup
275x5
315x5
350x16
255x10x5
Hypers
10x3 w/60DB
Leg Extension
170x10x3
12/8/10 Military
95x5
135x5
140x10
95x10x5
DB Rows, thumbless grip no straps
110x10x3
120x10x2
OH Triceps extension/curl superset
110x15x3/ 3 sets of 21’s with 30DB