[Donut62]

10/29/07 - Week 3 - Monday - SE Upper

SOHP:
4x135
4x135
4x135
4x135
4x135

2 Board Close Grip:
12x185
12x185
10x205

DB Row:
8x90
8x90
8x90
12x100 (PR)

DB Power Clean:
12x20's
15x20's

Shrugs:
3x12x315

Side Raise:
3x12x25's


Submaximal and high rep was the theme of the day. Nice refreshing upper body workout, I think I will like this scheme. Triceps felt like they were going to explode out of the skin on the 2 board work.

[Donut62]

10/31/07 - Week 3 - Wednesday - SE Deadlift

Speed Deadlift:
8 sets of singles at 315

Around rep 2 or 3 I really hit a groove, and my form felt the best it ever has. Weight was flying up. Superb workout.

Front Squats:
8x185
8x185
6x205
6x205

Chin-ups (between sets of front squats):
8xBW
8xBW
4x25 db (between feet)
3x25 db
6xBW

Pull Throughs:
10x140
10x150
11x150


Will do after work:

30 min cardio on bike
Ab roll outs

[Zerocrew1984]

good PR's. have you done pull throughs before? im going to start trying them in a few weeks.

[Donut62]

Originally Posted by Zerocrew1984

good PR's. have you done pull throughs before? im going to start trying them in a few weeks.

Yes I have, and they always work for me, but for some reason I stop doing them. Pushing the hips up and forward and contracting the glutes at the top is the key.

[Zerocrew1984]

what have they helped you on? i want to do them to see if they help my deadlift.

[Donut62]

Originally Posted by Zerocrew1984

what have they helped you on? i want to do them to see if they help my deadlift.

Deadlift definetely. They really target the hamstrings and glutes, so I would say midpoint of the lift to lockout they are a great accessory movement.

[Donut62]

11/01/07 - Thursday - Week 3 - ME Upper

Push Press:
155x3
175x1
185x1
195x1
205x1
225xMISS (Couldn't lock it out)
215x1 (PR, this was an epic struggle)

Shoulder tweaked on the 215 a bit, called off anymore pressing.

Inverted Rows:
10xBW
10xBW
10XBW
11xBW

Tate Press:
8x40's
8x40's
8x45's

GUNZ (ez bar curls):
13x75
12x85
11x95


Bunch of band traction stuff and mini-band pull aparts. Fixed the shoulder right up. Definetely sore as hell, ready for deload next week.

[Donut62]

11/4/07 - Sunday - Squat (deload)

Squat:
4x4x245

Light and quick bar speed. Worked on form a lot and really ironed out hitting depth properly, which I had problems with last week.

DB Walking Lunges:
2x8x55's

Leg Curl:
3x10x130

Ab Circuit
Glute Activation Work
Bunch of gripper closes/negatives

[Donut62]

11/5/07 - Monday - Upper (Deload)

Bench:
4x6x185
1x76x95 (just for fun, get some blood into the shoulders)

Cable Rows:
10x160
10x160
10x170
8x180

Some pushdowns, curls, external rotation work.


Nothing really worth mentioning today.

[Zerocrew1984]

lol @ 76 reps