Friday 6/6/08 – DE SQ/DL

pm

joint mobility

1. box squat w/chains – 275×2/6, 295×1, 315×1

2. speed dead w/chains -315×1/5

3. 45 degree back w/53lbs – 3×8

4. reverse sit up – 3×8

5. side bend – 3×6+6

 

Done.

Wednesday 6/4/08 – ME BP

am

I’ve been trying to do joint mobility, stretching, chi kung and meditation every morning

pm

1. 3-board bench press – 135×5, 185×3, 225×1, 245×1, miss 275, 225×2, 245×1

2. bb extension – 3×5

3. chin up – 3×5

4. lat pulldown – 3×10

5. pushdown – 3×10

6. snatch w/24kg – 24/2:00

7. shrug – 3×12

8. curls – 3×10

Done.  I have TONS of stuff going on trying to get this business up and running, I’m sleeping like crap, and eating almost nothing so my strength feels aweful.  I need to go back and really focus on getting more quality build up sets during max effort work – volume = strength gains.  I made better gains back when I was doing more build up sets to the heavy work.  Always re-evaluating…

Monday 6/2/08 – ME SQ/DL

am

joint mobility, stretching and cardio – 20 min. intervals

pm

1. ssb box squat – barx10, 135×5, 185×3, 225×1, missed 275

2. ghr – 4×10

3. 1-arm long cycle w/24kg – 30/3:00

4. stone lifts – big to shoulder, pressed little overhead twice

5. pulldown abs – 3×10

6. prowler – 2 trips

Done.  Andre and Derrick are prowler addicts.  Andre hit a HUGE 545 ssb box squat today in barefeet and a belt.  Is that raw?!?!?

Sunday 6/1/08 – DE BP

12pm

joint mobility

1. speed bench w/chains – 135×3/8

2. rolling db extensions – 4×8

3. seated row – 4×8

4. bag work – 2 min. rounds/3; ukemi and rolls

5a. shrug – 3×10-15

5b. neck harness – 3×8-12

6. snatch w/24kg – 32/2:00

7a. curls – 3×8-10

7b. pushdown – 3×10-12

7c. grip block – 40×1+1

8. abs – wheelx5/3, med ball russian twistx8/3, med ball crunchx10/3

Done.  Lots of work today.  Sweated my ass off.  Good times.