Friday, February 19, 2010

SQUAT

DELOAD

DB SWINGS
40 x 4 x 10

LEG PRESS
3 x 10

ADDUCTOR
4 x 10

ABDUCTOR
4 x 10

Lots of stretching and hip mobility.

Mens Sana in Corpore Sano

UPCOMING MEET

USAPL KANSAS HEAVY METAL OPEN

This will be a bench press-only meet for me. I am still working on the rehab for my SI joint (chiro visit tomorrow).

My attempts will be as follows:

1st attempt: 315
2nd attempt: 355
3rd attempt: 375

This is my plan so far. The third attempt is roughly 1.5 times my bodyweight. This isn't so impressive, but I'm pretty pumped about it.

Mens Sana in Corpore Sano

Thursday, February 18, 2010

REPEATED EFFORT UPPER

CSR
4 x 10

LAT PULLDOWN
4 x 10

JM PRESS
3 x 10

Everything hurt so I just quit. I need to be fresh for the meet.

Mens Sana in Corpore Sano

Wednesday, February 17, 2010

DEAD LIFT

DE-LOAD

WARM UP WALK
HIP MOBILITY

DUMBBELL SWINGS
3 x 10

LEG PRESS
3 x 10

HIP ADDUCTION
3 x 10

HIP ABDUCTION
3 x 10

Mens Sana in Corpore Sano

Monday, February 15, 2010

M/E BENCH PRESS

WARM UP WALK
ARM SWINGS

BENCH PRESS
bar x 8
135 x 5
185 x 5
225 x 5 (paused)
275 x 3
305 x 2
315 x 2

CSR
4 x 5

LAT PULL DOWN
4 x 5

EXERCISE BALL ABS
3 x 8

ROLLING TRICEPS
3 x 5

3 WEEKS OUT!

Mens Sana in Corpore Sano