June 28-Upper

Monday

Part 1
Warmup
Sleddin' 8x30 yds w/ 90# 4 forwards/ 4 backwards
Mobility work
Benchpress 4 sets of 6 reps w/ 245
Lockouts-wide grip 405x3, 455x3, 500x1 (ugh.barf.) then 475x3

Part 2
Sleddin' 4x30 w/ 90 2/2
Inverted rows 3x20, 19, 17 Superset w/
Pushups 3x45, 35, 26
Retract-row-rotate w/ mini-bands 3x25

As I may or may not have said earlier. I have been breaking up my training into two sessions a day when necessary. Each is precluded by sled dragging. On lower body days I do upper body sled work and vice versa. Lately I have been skipping the second session. The reason is I use these sessions as a form of conditioning. And my bodyweight is where I want it, between 220-225, and that is where I want it to stay. From a time management position it works well.

My diet leaves much to be desired. I am eating good just not enough. Or I won't eat all day after breakfast or stupid crap like that. The biggest commodity I am deficient in is sleep. All those are are...excuses. I post them as part of my training because all these things, undoubtedly, influence the progress of my training. Re-setting my 5-3-1 maxes was a big step in the right direction. It is the first time I have done so since I began it in September, 2009. Otherwise my progress has been steady.

On the business front we signed four more members last night! Three of the four were brand new, i.e. people I did not know from the old place. I am very happy with that.

So, back to my training!

Stay strong,
Ed T.