FRI JULY 30 - DE SQ/DL
Sled dragging - 8 trips lower
GHR Situps - 2x15
Hip Mobility
BOX SQ w/ light bands - 325x5x2 download week 2
Superset
Reverse Hyper - 3x10
GHR w/light band - 3x8
Pulldown Abs - 4x10
July 2004 Archives
WED JULY 28 - ME BP
various band warm-ups because it was raining out of it's mind
face pulls - 2x10
REV. BAND BP (w/blue bands)- up to 275x3 ,315x3,365x3 ,405x1 ,455x1
Note:We double loop the bands on the saftey pins set at the highest pin hole so they let off at lockout.
Rev Band JMs - 3x10
Lat Pulldown - 4x12
GHR Situps (w/green band) - 3x10
MON JULY 26 - ME SQ/DL
Sled Dragging - 8 trips lower
Hip Mobility
LOW BOX SQ (9"BOX) - UP TO 235x5, 285x3, 325x1, 375x5 PR
SUPER SET
Rev Hyper - 3x10
GHR - 3x10
Stability ball situps - 3X12 heavy
SUN JUL 25 - ACCESSORY
Seated Calf Raise - 5x12
T-Bar Row - 4x6-12
Hammer Strenph Lat/Upper Back - 3x10-12
Rear Delt Machine - 3x12-15
Seated Dumbell Lateral - 3x10
Rolling Thunder - 5xheavy
FRI JULY 23 - DE SQ/DL
Sled dragging - 6 trips lower
GHR Situps - 2x12
Hip Mobility
BOX SQ w/ light bands - 345x8x2 download week
DL - 245x1, 445x1, 535x1, 585x1 miss conventional, 605 sumo
Band Side Bends - 3x10 ea side
WED JULY 21 - ME BP
Sled dragging - 6 trips upper
Close grip BP - up to 335x3
Comp Bench add shirt - 385x1, 435x2
Board Press (MM Style) - w/5 Boards 365x5, 385x5
w/4 Boards 405x5
Rack Lockouts - 405x3, 475x3, 515x3
MON JULY 19 - ME SQ/DL
GM w/ 4” Cambered Bar – up to 225x5, 275x5, 315x5 Had been feeling like shit over the last week so I stopped here to rest up a bit.
Rev. Hyper- 4x10
GHR- 4x10 w/ light band
GHR Situps w/Avg band – 3x10
SUN JUL 18 - ACCESSORY
Seated Calf Raise - 5x12
Seated Row Machine - 3x10
Hammer Strenph Lat/Upper Back - 3x6-12
Rear Delt Machine - 3x12-15
Face Pulls - 2x15
Pulldown Abs - 3x15
FRI JULY 16 DE SQ/DL
Sled dragging - 8 trips lower
Hip Mobility
Box SQ w/Blue bands – 365x6x2
Speed DL conv w/Green bands - 365x5x1
Close Grip BP - up to 325x3
Comp Bench add shirt - 375x1, 405x3
Board Press (MM Style)- w/5 Boards 335x5, 365x5
w/4 Boards 385x3
Pin Presses - 405x5, 455x3, 495x3
MON JULY 12 - ME SQ/DL
Sled dragging - 8 trips lower
High Box SQ Manta Ray (18")- up to 225x3 ,315x3, 365x3, 405x3, 455x3 PR, 505x1 PR, 535x2 PR
Rev. Hypers - 4x10
GHR - 4x10
GHR Situps - 4x10
SUN JUL 11 - ACCESSORY
Incline Flye - 3x10
T-Bar Row - 4x6-12
Hammer Strenph Lat/Upper Back - 3x10
Rear Delt Machine - 3x12
Barbell Shrugs - 3x5
FRI JULY 09 - DE SQ/DL
Sled dragging - 8 trips lower
Box SQ w/Blue bands – 355x6x2
Speed DL Conv w/Green bands - 365x2x1, 365x3x1 no bands
GHR - 3X10
Rev Hyper - 4x10
WED JUL 07 - ME BP
Warm up - Sled dragging upper
Close Grip BP - up to 315x3
w/ shirt - 375x5
Board Press (MM Style) 5 board - 315x5, 345x5
Board press (MM Style) 4 board - 375x5
Pin Lockout - 365x5, 405x5, 495x3
TUE JULY 06 - ME SQ/DL
Suspended SS Bar GM 36" - up to 315x3, 365x1
Reverse Hyper - 4x8-12 medium heavy
Super Set
GHR - 3x10-12
GHR Situps - 3x10
SUN JUL 4 - DE BP
all I remeber is that I pinched a nerve in my neck
FRI JULY 2 - DE SQ/DL
Warm Up - sled dragging
stretching
GHR Situps - 1x20
Box SQ w/blue bands - up to 345x8x2
Speed Pulls Conv w/green bands - 335x3x1, no bands 335x3x1
Super Set
GHR 3x10-12
GHR Situps 3x10-12
