Month: June 2013

130620

5rm suspended good morning. 175

8×2 speed deads 225 + 4 strips’o’chain

3 rounds: 15 squat (155#), 30 sit ups …. 6:07

4×11 Glute ham raises (ouch)

60 m backwards ankle sled drag

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130617

Floor press (wide grip), 6×3 reps
Then, as many reps as possible @ 80% of 3RM
245#, 12 reps w/ 195

Weighted strict pullups, 5×2 reps 100#
1 set max reps kipping 30

JM Press, 2×12 reps 115#

DB hang muscle clean 1/4 press, 3×12 reps 40# DBs

Back Extension, 2×18 reps

130611

Future Bench 6×3 reps with green (rage bands… 75# at top, 115# at bottom) 

275, 295, 305, 315, 335, 345

75 kickbacks with red band (each arm.)

 

Short time in the gym today, i missed max reps at 80%.  tomorrow at lunch i will plan on on some repetition method work and more accessory work. 

 

120603

130601

Dynamic effort bench
9×3@ 60% (125 bar, 60 band)
Tate press
Back extensions
Ultimate starfish.

130603
Max effort bench
1rm with slingshot 305#
90% AMAP: 6
80% AMAP: 8

DB Floor press to failure 35#
100 rows/pulls
Ultimate starfish