The week of 4-17 to 4-22

Sunday 4-17-11
A day of rest in most cultures. In mine, a day for a leisurely (30+ minute) stroll through my fifedom.

Monday 4-18-11
Trained with the 4Board
Warm-up incl. 100 pull-aparts and 20 GHRs
Box Jumps 3 sets of 2 reps on small box, then started jumping with DBs, 20s x1, 25s x1, 30s x1, 35s x1, 40s x1, 45s x1, 50s x1, 60s x1, 45s x3 x 2 sets

Squat 225x3, 245x3, 265x3x 5 sets

Safety squat bar Good Mornings 175x5, 225x5, 265x5, 285x5

Reverse hypers 4x8-10/ 90, 180, 270, 360
Straight leg sit-ups with band 4x10

Notes
We trained to the dulsa tones of Johnny Cash, "Live at San Quentin", because a member requested it. There's nothing like a good prison song to get the blood going. And the expression on 4Board's face...priceless.

Tuesday 4-19-11
Warm-up then
Sled pulls (forward/ backwards) 6 trips approximately 30 yds w/ 90-pounds.
Lat pulldowns-wide grip-6 sets of 8 reps changing the bar every few sets
Face pulls 3x12-15

Wednesday 4-20-11
Warm-up incl. pull-aparts (100) and GHRs (20)
Benchpress 7x4 reps 210 (4 sets) then 245 (3 sets) using 3 different grips

Pin press (off chest) 3x5/ 225, 245, 265 medium to wide grips

DB extensions 8x8/ 30, 35, 40 (6 sets)
Low cable rows (wide V-bar) 6x8/ 150, 175, 200, 225, 250, 275

DB front raise 3x10/ 15, 20, 25
Side raise same as above
Rear delt raise same

Notes
M4 almost had his back broken (and a possible pec tear) when a 150-pound gazelle named Keryn jumped on his back when he asked for volunteers to put weight on his back while he was doing suspened push-ups. Sissy.

Thursday 4-21-11
Warm-ups (the usual and then some)
Box jumps low box 3x2 reps and medium box 2x2 then seated jumps onto medium box 1x2 (from a 15-inch box), 1x2 (from a 15-inch box) and raised medium box 1-inch, 2x2 (off of a 13-inch box) onto raised medium box. (Clear as mud, right?)

Friday 4-22-11
Trained with a new member, a 220/ 242 raw powerlifter, BR
Warm-ups the usual and a little more

Low box squats w/ safety squat bar (13-inch box) (weights reflect SSB weight) 265x3, 315x3 added belt, 355x1, 405x1, 415x1, 355x3x2 sets

Seated Good Mornings w/ safety squat bar (weights reflect SSB weight) 5x5/ 175, 205, 235, 265, 285

Back raises w/ mini-band 3x10
Seated low cable rows (H-bar) 3x20/ 150, 175 (2)

DB swings 5x10/ 40-60

Notes
The 415 was a PR.

Stay strong,
Ed T.