Tuesday, 10/13/09 Unload Week
Dumbbell Strict Press: 30×8/45×8/50×10/55×7/50×7/. Scott says if he was just training me the primary emphasis would be unilateral training.
Barbell Step-ups: 95×12/111×16/131×12/131×12/. Great exercise!
T-Bar Rows: 50×8/100×8/120×8/120×8/.
Box Jumps, 24″: 4×6.
Roman Chair Situps, 5 second extension + 5 reps, 10/15/25/.
Reverse Flyes, 12#: 3×12.
Iso Iron Cross 2×20# for :46.
Snatch Grip Shrugs (hook grip):90×6/113×6/113×6/133×6/.
Power Snatch + 2 Overhead Squats: 9/18 x 90.
Bench Press (wide grip):95×8/135×8/165×8/180×8/190×8/.
Dumbbell Deadlifts: 70×8/100×8/100×8/.
DB Flyes: 20×8/25×8/30×8/35×6/.
Farmers Walks: 2×95#, walked about 200′. 2 sets.
Side Bends, 95# 3×8 each side.
Power Shrug: 113×6/133×6/.
Power Cleans (below the knee): 113×3/113×3/133×6/113×6/. (Scott still won’t let me put weight on the bar until he is happy with my technique).
Box Squats DE: 95×5/135×3/155×3/165×3/165×3/175×3/.
Strict Press triples, 2 mb: 7 x 95#.
Work Capacity Finisher: Pick up 200# sandbag, walk 80′. Run back, pick up a 180″ Atlas stone, walk it back 80′. Run back and get the last 200# sandbag and walk it back 80′. No problem with first bag. Put the stone done twice and unraveled about halfway back with the last bag. I did finally get it to the end, but it took all I had, which was more than I thought was left.