heavy squats

Thursday
20 min cardio
glute hams 300/15/2
abs
bridges

Friday
speed strength squats
2 green 1 blue band a side 155/2/2 185/2/3 220/1 265/1 in theory this would be 880 at the top and 720 at the bottom at any rate this was very heavy and a huge record for me
extra wide sumo 145/8 235/6 285/3 325/3 375/3 415/3
glute hams 3 sets hams were fried
glute ham bench sit ups 4 sets
taking next week off weights to recover for three weeks of circa max training. this is the first time I've taken every forth week off for recovery I don't know how the meet will be but this is the best my body has felt for years this close to a meet

de bench

de bench with
dbl monster mini bands 185/3/3 205/3/3 225/3/1 only did one set @225 as the bar speed dropped to much. band tension 130 at top 70 at bot
fat bar push downs 70/10 80/10 90/10/3
chest supported rows 180/10 225/8 270/8 315/5
dumb bell cleans 25/10 30/10 35/10
super set side laterals
and dumbbell curls 25/10 30/8 35/8
Quads are a little sore from truck pulls yesterday but I'm no where near as sore as I thought I would be :-)

walk'n the truck

short and fun today all I did was 5 x 120' sprints with my truck and then some abs

after the second pull I had to ask my daughter if she remember her cpr training. After I was done she wanted to try , she got it started once and didn't keep it going on the second try I had to help her get it started and she made a full pull. there was some preschool kids watching me pull to bad they didn't get to see Tiffany make her pull. she probably would have told them how gymnast are stronger than weightlifters

I love my Ginny shirt

cls grip bench 275/3 315/3 335/3 365/1
Ginny shirt 405/3 455/2 485/2 515/1 535/1
5 board 405/3 435/3 465/3 485/3 505/3
4 board 405/3 435/3 465/1
lat pulls 5sets of 8
So this was the first time I've wore my Ginny shirt since Nov /06 and it was like I've trained in it every workout in that time. I was only going to go to 515 which is my planned opener but it was so easy I had to do another 535 was all so very easy and I didn't jack the shirt up. I didn't see the point in going heavier as I was just checking to see how the training was going. I think I will wear an old shirt in training to the meet as I don't seem to need time in the Ginny shirt. very cool day

squats

This a very poor video it's my first attempt.

So today speed strength squats

2green 1 blue bands a side 155/2/5 bands 615 top 455 bottom approx

45 deg back raises 25/10 45/10 65/10 85/8/2

spread eagle sit ups 4 sets

this doesn't look like much when i put it here but it was a good amount of work for today

de bench

de bench
dbl mini 205/3/3 225/3/3 245/3/2
dumb exten 60/8/3
one arm rows 150/6/2 150/17
face pulls 3 sets of 10
super set
push downs and
dumb curls 2 sets of 15
dam metabolism I had my weight up to where I wanted it and the last two weeks I've dropped weight now I have to eat more and I'm already sick of eating ( I love saying that pisses most people off)

deads

well deadlifts aren't quite up yet but they are coming around
4" sumo rack pull 495/1 525/1 555/1 585/1 615 miss
6" conv dead 315/1 405/1 495/1 405/8/2
glute ham raises 4 sets of 8
glute ham sit ups 4 sets of 12