January 2008 Archives

warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility

Week 5 Circa Max
DE Box SQ + blue and purple bands (290/210) - 145x1
235x1
325x1 <--- add Titan Boss briefs
415x1 <--- add Inzer Leviathan
515x1 <--- straps up
585x miss
555x miss * we lowered the rack on the 585 and it fucked up my set up. It was a mental mistake on my part and in retrospect I did way too much lower body shit this week, not to mention the day less of rest. Fuck it. I missed a bunch of weights last time and still had the best meet of my life.

DL Sumo - 315x1, 405x1, 495x1, 605x1
GHR - blue+purple x6x3
GHR Situp - blue/purple x10x3
Band GM - blue/green 2x10

warm-up
shoulder traction
various band movements
dumbbell rotators
CSR 2x12

BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1
455x1 <--- 2 Board add Rage X
495x1 <--- 2 Board
515x1 <--- 2 Board
545x1 <--- 1 Board
565x1 <--- 1 Board
635x1 <--- 3 Board

DE BP - all sets 2 board CG - 225x3x2, 275x3x2
CSR - 3pl, 4pl, 5pl x2
Dumbell Ext - 50x8, 55x8, 60x8, 65x8
Rear Delt Raise - 3x12

Prowler - 90x4 trips

At 24 Hour Fagness, Frisco, TX

Ellitptical - 15 min
Bike - 10 min

Hammer Seated Row - 3x10
Shrug Machine - 2x10
Calf Raise on Leg Press - 4x12-20
Curl Machine - 5x10