April 3 to April 7

4-3-11 (Sunday) -walked approximately 40 minutes moderate pace

4-4-11 (Monday)
Warm-up (incl. 100 pull-aparts and 20 GHRs)
Box jumps worked up to a 31-inch box for 3 sets of 2 reps (16 total jumps/ reps)
Squats 225x3x3, 245x3x3, 265x3x3

4-5-11 (Tuesday)
Warm-up (the usual)
A. Benchpress work up to 155x3x3 sets, 165x3x3 sets, 175x3x3 sets w/ two pair of 5/8-inch chain per side. Used 3 different grips.

B. 4-board press with medium grip 275x3, 315x3

C1. Tricep extensions 8x8/ 25-35 then 35 for all sets (5 total)
C2. Standing front DB raises 3x15 (tight form)
C3. Face pulls 2x 1-2 shy of failure (30-something reps per set)

D1. Flys 2x20/ 25, 30
D2. Hammer curls 3x15/ 30-40
D3. Pushdowns 2x40 (monster mini band)

E1. Hammer Strength Hi-Row 3x12/ 90, 140, 180
E2. Dips 35 reps 2 sets

Notes

Monday - I am trying to get my training done in the morning because otherwise I frequently have happen what did so today. The gym gets busy and my training gets pushed to the side. So part two of Monday's training never occurred. Instead of doing traditional dynamic effort work, I am using between 50-60 percent for 20-24 reps and doing my squats in sets like 10x2 or 12x2 or 4x5 or 5x4 or 6x4 or 4x6, etcetera. This is called flat-loading. The jumping serves to replace the DE work.  

Tuesday - Typical dynamic effort work. Letters D and E occur during the twenty minutes of free time I give myself at the end of my training day. If I feel froggy, I can get a lot done. If I do not feel like doing anything, I can do that too. It works pretty well. I can do something as simple as extra foam rolling or some sled work or whatever.

4-6-11 (Wednesday)
Usual warm-up then
Wide grip lat pulldowns for 5 sets of 8 reps using a weight I could do 12-15 reps with <60 seconds rest.

4-7-11 (Thursday)
Warm-up
Kneeling jumps close x2 and wide x2, w/ dowel on back close x2 and wide x2, add barbell then 25x2x2 (one close and one wide), 35x2x2 (one close and one wide)

Upper body sled pulls 50-pounds 6x (approximately 100-feet)
Notes

For the jumps I only rest as long as I feel I need to completely recover (doesn't take long) and jump as "hard" as I can each rep. You can jump from kneeling straight up or resting back on your heels or from a rock. I try to mix it up and usually go by how I feel. Jumping the day before my lower body work-outs helps prevent "Delayed-Onset-of-Muscle-Soreness" (DOMS). "Close" or "wide" refers to foot stance. Jumping with my feet wider is a bit easier because all I have to do is rotate my hips to stand. "Close" jumping requires me to get past my thighs to stand; its a bit harder.

Jump strong,

Ed T.