Another excellent week of training with Scott expertly mixing in some new technical movements like, um, the Bunny Hop, when mastered, may become one of my favorites. No question, over the last three weeks, I am training with the highest volume I have ever done. Should really have done this 30 years ago. Who ever says, “never too late” is invited over to the gym!
Monday, 8/31/09
Went for a 35 minute inline skate in Back Bay, including 3 x 2 mile aerobic hill repeats. Not quite recovered from last week’s work.
Tuesday, 9/1/09
Axle Presses: 65×8/105×5/135×5/155×3/165×3/165×3/175×3/175×3/.
Front Squats: 135×3/185×3/205×3/225/245/255/260 pr/265 pr/.
Single Leg Plyos: 5 each leg. 3 sets in between front squats.
Incline DB Rows: 25# each hand x12/40#x10/50×6/60×6/.
Front & Lateral Raises: 20×12/15×12/.
Hanging Windshield Wipers: 10/12/10/.
Wednesday, 9/2/09
Rest Day
Thursday, 9/3/09
Hang Power Cleans: 90×6/113×4/111×3/121×3/131×3/. (Easy so far)!
RDLs: 155×6/155×5 + green bands/221×5, bands/271×5, bands/291×5, bands & straps/305×5, bands & straps/. What a rush!
2 Board Presses: 135×5/185×3/225/240/280 f/.
DB Bench Press: 70# f. Left side never even fired!!/50×5/60×10. horrible! My left side did not not fire much at all. My CNS has a problem working independently. Too much barbell and not enough dumbbell.
GHD w/2 red bands, 10# plate: 3×6.
Sit-ups, 25# plate behind the head. 3×10.
Friday, 9/4/09
Rest Day
Saturday 9/5/09
Hang Power Cleans (speed and technique work): 90×3/90×3/113×3/113×3/133×4/133×3/.
Speed Incline Bench Press, 95# + 2 MB: 6 x 3, 30 second rest between sets.
Bunny Hops to Jump: (3 small hops in very low squat position and jump to 24″ plyo box: 2 x 4.
Tire Flips, 6.
Farmers Walk, about 40 yards; 135 x 4, 185 x 1. Right side grip gave out 2/3 through.
DB Bench Press (for personal redemption)! 50′s x 8/60′s x 8/70′s x 8/70′s x 8/. Left side wobbly and unstable.
Sunday, 9/6/09
Day ‘o’ Rest
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