DE Lower/ DE Upper

For Wednesday July 22, 2009 DE Lower "Sponsored by Jeg's"

With 4Board and BigAuto

Semi dynamic warm-up
Box squats-straight bar-box and 4 mats: work up to 305x2 x6 sets then 335x1 and 365x1 4Board was at 285x2 for 8 sets and BA 225x2 x8
Seated 3-way band leg curls-green band: 4x15
45* Reverse hyper w/ strap: 3x8/ 290, 490, 690
DB shrugs: 3x20/ 110, 140, 145

Friday July 24, 2009 DE Upper "Sponsored by Jeg's"

With 4Board and The Mole,

The usual warm up including a circut of rear delts (on the pec deck), side raises and rope pushdowns 3x 15-20 reps light weight
Benchpress-3 grips-9x3 reps/ 185 (5 sets) and 205 (4 sets)
5-board press-close grip: 275x5, 295x5, 315x5, moved to medium grip 335x3, then wide grip (pinkies at rings) 350 x4 or 5
DB Incline press: 4x10-15/ 50, 60, 70, 80 w/ brief pause @ bottom
Chest supported rows: 4x10-15/ 90, 135, 160, 170
Face pulls: 3x12-15 w/ pause 70, 90, 110
DB front delt raises: 3x10/ 25, 30, 35
Hanging leg raises: 3x6 and Crunches on Sball w/ wt. 3x10/ 25, 35, 45

Two good trainings. The 365 on Wednesday was fast and felt easy. Speed work on Friday went well. The Mole is another guy from the gym I spoke to at the meet Sunday. He wants to train with us when our schedules can connect. He is a 110 kg. lifter. And he embarrassed us in the 5-board press when he smoked 350 for 5. Damn short arms.

Competition is good,
"Jeg" T.