2-20-10 ME Lower
Warm Up
5 min. Elliptical
Dynamic Stretching
Front Squats 5RM
45x5
95x5
135x3
185x3
225x7 (got the 5, felt like I had more in me after I racked, so I pushed out another 2…will take this into account next week when I go for my 3RM)
Speed Pulls
225x1x8 30 sec. rest between pulls
DB Walking Lunges
65x8(each leg)x3
RDL
225x10x4
Hanging Leg Raises (using Ab Straps)
10x3 (had to go over head to count)
Conditioning
LifeFitness Bike Level 10
15 min.
3 min. - 85-90 rpm
11 min. - 90-100 rpm
:30 - 100-110
:30 - sprint as fast as possible
1 min. cool down - 60-70 rpm
2-22-10 ME Upper
Warm Up
Pin Press 3RM
45x5
95x5
135x3
165x2
195x1
215x3
Neutral DB Press
75x10
75x10
75x9
Seated Row to Chest SS Reverse Fly
165x10x4
SS
25x10x4
Overhead Tricep Extensions SS BB Curls
45x15x3(different angle, from over my head vs. last week when it was basically behind my head)
SS
85x8x3
2-23-10 Dynamic Lower
Box Jumps 33"
2x6
Speed Squats to Below Parallel Box
175 w/ 4 chains on each sidex2x8 (30 sec. rest)
Deadlifts from Blocks
355x6x2
355x5
Safety Squat Bar Free Squats
205x8x3
Inverse Leg Curl on GHR
bwx10x4 (2 second pause at top with last rep having as long a pause as I could hold)
Blast Strap Flutters
bwx10 (each side)x4
Conditioning
60 lb. Sandbag Power Cleans onto Platform (face height) - as long as it took to get to 50 reps - God my power cleans suck
8:37 - I’m not even sure how many I got up there, but it had to have been close to 50
2-24-10 Conditioning
Treadmill Intervals
2 min. 5.5mph
3 min. 7.5 mph
x2
2 min. 4mph
2 min. 6.5mph
1 min. 4mph
2 min. 7mph
1 min. 4mph
2 min. 9mph
cool down - 3 min. 2.5mph
2-25-10 DE Upper
Speed Bench w/ EFS Pro Short Mini Bands
45x3
95x3
115x3x8 (30 sec. rest)
DB Floor Press
75x10
75x8
75x7
V-Handle Pull Downs SS Underhand Band Pull Aparts
165x8x4
SS
Monster Minix15x5 (my last set, my hands started turning over, so I corrected and did another set)
JM Press (w/ Fat Bar this week) SS Fat Gripz DB Zottman Curls
barx10
bar + 70x9 (almost ate the bar, so I dropped down the last set)
bar + 50x10
SS
30x10x3 (used same weight as last week because I was barely getting through it and my form was atrocious last week; next week gonna bump it up, maybe try 40’s)
2-26-10 ME Lower
Warm Up
Dynamic Stretching
Front Squats 3RM
45x5
95x5
135x3
185x3
225x1
275x0 - too big of a jump, form was a bit off - stapled about an inch off safety pins
256x1 - form went to crap on second rep, got pinned half-way up
256x3 fixed form issue, went right up
Speed Pulls
245x1x8 30 sec. rest
Walking DB Lunges
70x8(ea.)x3
RDL
245x10x4
Hanging Leg Raises (no ab loops)
bwx10x3 (tried to touch bar every time - getting pretty close)