Tuesday, 10/6/09

Axle Push Press: 65×5/105×5/165×3/185/175/190/200/. Not enough leg drive.
Back Squat: 135×8/185×8/185×5/225×2/  3 second Pause Squats: 260×5/275×5/285×5/285×5/235×10 (no pause).
Chin-ups, 2 mb, pause between reps: 3×4.
Barbell Front Raise: 12/12/
Russian Twist: 25#x8/

Thursday, 10/8/09

Hang Power Cleans (technique training)90×4/113×4/113×4/123×4/133×4/133×3/.
Power Shrugs: 133×4/133×3/.
Deficit RDLs: 201×6/250×6/250×6/260×6/260×6/.
DB Incline Presses: 40×6/65×8/70×8/70×7/60×6/. My unilateral strength and CNS needs major db work!
Weighted Dips: 35×5/25×5/.
Hanging Leg Raises: 8/5#x6/5#x6/5#x6/.

Saturday, 10/10/09 1st Unload day

Power Shrugs: 90×5/113×5/113×5/155×4/.
Power Cleans: technique training. 113×4/113×4/113×4/123×4/123×4/. “Knuckles down, stay on heels, push ass back”.
Bench Press, DE, 2 mb, triples: 8×75. Straight bar path and fast.
Iso Push-up, bottom position: 1 min. 57 sec.
Tire Flips: 6 in 75 seconds.
Yoke + 200#: 5×80′.

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