Way behind

2/5/10

Box squat w/ ssb 305x2 x5 sets then 355x1, 375x1, 395x1 (all sets w/2 sets of chain per side)
GHR 3x20, 15, 15
45* rev. hyper w/ short strap 340x8, 540x8, 630x8x2
Prone trap extensions 3x12
Band pull aparts 3x20

Then week of 2/7 my truck broke down (again) and we had another snowstorm so I experienced a case of fibromangina and didn't train Sunday and Monday. Made it in Wednesday...

2/10/10

W/ 4B, T2 and Big Eric
Benchpress medium grip work up to 205x5, 225x5, 245x5
DB rollbacks 2x15/ 30, 40
Low pulley rows 2x15/ 225, 250 w/ V-bar
Halbert raises 2x12/ 35, 45
Zottmans 2x10/ 30, 40
Ball crunches 3x15 and Leg lifts 2x 35 sec.

2/12/10

Box squat w/ cambered bar same box height work up to 8x2 w/245, then 275x1, 315x1 (choked light bands around DBs and attached them to the bar) (w/ briefs)
GHR 3x20, 15, 15
Band good mornings w/ average band 3x15
Prone trap raises 3x12/ 5
DB shrugs 2x15/ 100
OH band crunches (avg. band) 4x15

Find more information about the cambered squat bar at:

http://westside-barbell.com/specialty-bars/

This bar works great for those with beat-up shoulders or even if one just wants to give your shoulders a break. I am not sure about the weight of the bar. I think it's approximately 20 pounds heavier than a regular bar. It does not feel as heavy as the safety squat bar (which weighs approximately 40 pounds more than a regular bar). So the poundages listed for the box squat reflect what we would use with a regular bar. What we actually did, I don't know...(don't care either). In the EliteFTS Band Manual it states that band tension is approximately 115 pounds on the top and 95 at the bottom when the bands are choked at the bottom of the rack and attached to the bar. That is similiar to how we attached the bands.

I think my fibromangina is clearing up,
Ed T.