6/8/09 - Upper Body
Foam Rolling
Dynamic Stretching
Incline
8x135
8x185
5x205
5x205
3x205
Pullups - 50 total reps done between sets of incline
DB Cleans - 4x12
Decline DB Extensions - 4x6-10
DB Curls - 3x8-10
6/10/09 - Lower Body
Foam Rolling
Dynamic Stretching
Reflexive Stair Jumps - 4x10
Lateral Barrier Hops - 3x10
12" Depth Jumps onto Box - 6x3 worked up to 50" box
Power Squat
*Did a warmup set then stopped because my knee was hurting. It’s weird because I know the jumping is causing the knee pain but it doesn’t hurt when I jump, only when I squat.
Calf Raises - 3x8-12
Ab Rollouts w/Bar - 4x10
6/12/09 - Upper Body
Foam Rolling
Dynamic Stretching
3 Board Press
5x135
5x135
5x185
5x225 add 3 board
5x275
5x275
2x295
High DB Row
8x100
10x105
10x105
10x105
Incline Front Raise - 4x8-12
Blast Strap Face Pulls - 4x8-12
Bar Curls - 3x8-12
Wrist Curls - 3x8-12
6/15/09 - Lower Body
Foam Rolling
Dynamic Stretching
Reflexive Stair Jumps - 4x10
Low Squat Hops - 4x10
6" Single Leg Depth Jumps onto Box - 6x3 worked up to 36" box
Conventional Deadlifts
5x135
5x225
5x315
5x405
3x455
1x495
3x535 PR
Full Contact Twist - 4x6-8
Calf Raises - 3x8-12
Today I got my 4th deadlift PR in as many workouts. My previous conventional 1RM was 525. I’ve known that I was good for more than that for a while and today was the first time I’ve gone that heavy in about 6 months. I still can’t figure out what’s making my deadlift shoot up so much but I’ll take it. Now if my knee pain would just go away so I could squat again…
6/17/09 - Upper Body
Foam Rolling
Dynamic Stretching
Military Press
10x70
10x110
9x110
8x110
8x110
Pullups - 10 reps before each set of military
JM Press - 4x6-8
Bar Curls - 3x8-10
Wrist Curls - 3x12-15
6/19/09 - Lower Body
Foam Rolling
Dynamic Stretching
Reflexive Stair Hops - 4x10
Low Squat Hops - 4x10
Lateral Barrier Hops - 4x10
12" Depth Box Jumps - 5x3 worked up to 50" box
Leg Curls - 3x8
Bar Rollouts - 4x10-12
Calf Raises - 4x10-12