For 12/30
W/ The Fourboard
Warmup
Floorpress-medium grip: work up to 210x3, 240x3, 270x6 (3)
Barbell incline press: 2x15/ 165 (one set close and one set wide grips)
Chin-ups: 40 reps S/S with Seated DB cleans 3x12/ 40, 50, 50
Keyes press 3x15/70 and ? S/S with pushdowns 3x15 light wt.
January 1, 2010
W/ 4board
Warmup
Box squat-straight bar-parallel box: work up to 305x2 x5 sets with 3 sets of chain per side then 345x1, 375x1
GHR: 4x10(hands behind head)
45* reverse hyper w/ short strap: 400x10, 600x10, 690x10
Straight-arm pulldowns 4x15-20/ 80, 90, 100, 110
Decline situps w/ wt. behind head 4x8 S/S with side bends holding a 45/ 4x15 per side
The straight bar beats up my shoulders bad. They literally feel like they are going to fall out of the sockets when I get under (and especially) out from under the bar. Barf. The positive thing is that the weight feels very "light" with the straight bar and I feel I can "sit back" better into the squat. Next week we will be going back to the safety squat bar. Can't wait.
Happy New Year,
Ed T.
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