SE Upper/ 531 Lower

Saturday September 18

Roll and mobility work
A1) Bench 4x6/ 225
A2) Assisted (green band) chin-ups 8x10

B) 3-Board press 275x5 x3 sets

C1) Barbell Incline Press close grip 5x10/ 135, 150, 165, 180x8, 145x12
C2) Face pulls 4x15/ 60, 70 (3 sets)

D1) Band pushdowns purple band 100 reps
D2) Alternated Hammer and DB curls 4x20-25

Monday September 20

Pt. I
Sled upper 8x approx. 40 yds. w/ 90#
Rollin and mobility work (Cressey squat warmup again)
Deads 365x5, 415x3, 460x1
Box squat w/ cambered squat bar high box 275x5, 315x5, 365x5

Part II
Rollin and mobility work
A1) Glute ham raises 5x10
A2) Lat pulldowns 4x15/ 160
Abs

I realize that I should be doing my warmup "before" the sled pulls but I am not. I rationalize it as the sled pulls are light enough to be a "warmup". They are in no way "stressful".

The Infamous Epstein introduced me to his new training program that we call "KOFP" (pronounced "cough"). It stands for Kevin's Own F!#$%^g Program. I asked him what he was doing and he explained it to me and I asked how it was working and he just shrugged. So I said, basically you're on your own        f#$!*&^ program?!? And he nodded in the affirmative. It seems to be working for him. We may try to package it and sell it. We even came up with a slogan; "Turn heads with KOFP" Get it? Turn heads with KOFP? Turn heads and.....COUGH! I was entertained with that notion.