Katsup 3-26-11 to 3-30-11

3-26-11 ME Upper
Trained with M4
Warm-up (incl. 100 pull-aparts and 20 GHR and mobility work)
A. 3-Board press-closer grip-275x3, 315x1, 345x1 added Slingshot, 365x1 same, moved to a medium grip 385x1 w/ SS

B1. Flat DB press work up to 105x10x2
B2. Seated cable rows-"big" V-bar 3x10/ 150, 200, 250 switched to H-bar 3x10/ 175, 200, 225

C.  Press 3x5/ 95, 120, 135

D1. Push-ups 80 reps (4 sets)
D2. Barbell curls 3x15/ 25, 35, 45 55x10
D3. Hanging leg raises 3x15
D4. Back raises 2x15

We used the Slingshot under the boards and it doesn't offer a lot this way because it simply offers more support in the bottom of the lift. It still helped.

3-27-11 Walked around da hood for approx 45 minutes.

3-28-11 DE Lower
Warm-up (the usual)
A. Box jumps 5x2 @ 60% of last week's jumps <90 sec. rest (wore ankle weights 5-pounds each?)

B1. GHR 4 sets leaving a few in the tank 26+19+18+20
B2. Standing Pull-down abs 6x15/ 70-115 and back down again
B3. Static lunges 2x8/ 35, 40
B4. DB shrugs 2x15-20/ 110, 120

3-29-11
Warm-up
WG Lat pulldowns 6x12/ 150 changing bars every other set
Sled upper body 6 trips w/ 45
Broomstick squats 50 reps

3-30-11 DE Upper
Part Juan
Warm-up
A. Benchpress 155x3x3, 165x3x3, 175x3x3 using 3 different grips <60 sec. rest

Later that day...
Part Duex
Trained with John Adams
A. DB rollbacks 8x8/ 20, 30, 40, 50, 55, 35x8x3

B1. DB Press 3x10
B2. DB side raise 3x10
B3. DB rear delts 3x10

C1. Band pushdowns 4x20/ light band
C2. Flys 2x25
C3. Face pulls 2x1-2 shy of failure 50#

Yes I trained with "the" John Adams.

Stay strong,
Ed T.