June 6-11

Monday June 6-DE Lower
Warm-up
Vertical jumps-10 reps added 5-lb ankle weights and did 10 more
Squat work up to 355x2x8 sets
Speed pulls sumo w/EFS Pro Short Mini bands over bar 245x1x2sets, 295x1x2 sets, 315x1x2 sets

Tuesday June 7
AM training: warm-up, sled-lower, GHRs (pin 5) 2x10 then 3x6,5,6 holding 10-lb behind head

PM training: warm-up, Sled-upper, reverse hyper 4x10/150-480, Low cable rows 4x12-15/125-200, Overhead band crunches and side bends 4x15/2x15-side

Wednesday June 8, 2011
Usual warm-up
Bench w/ chains (2 sets) work to 155x3, 165x3, 175x3x6 sets 3 grips

Suspended Lockouts-medium grip work to 365x3, 405x3, 425x3, 385x5, 395x5

Assisted chin-ups (strong band) 6x8 reps changing grips and tri-set: seated front plate raise 35, 45(2), Seated side DB raise 25, Seated clean and press 25, 30(2)   3x12 each exercise
And some other stuff I can't remember (lost my notes)

Friday June 10, 2011
AM training: Reverse band deadlift work to 570x1, added belt 640x1, 705 miss (twice)
TKEs 4x15-20 (monster mini)

PM training: Box squats w/cambered bar 355x5, 405x5, 445x3 and Band good mornings 3x25 and seated band leg curls w/ankle weights 3x30 (10 each way)

Saturday June 11, 2011: "The Bulgarian Work-out"
AM (trained with Brandon)
usual warm-up (no sled)
Floorpress-medium grip worked to 275x3 bar weight only and started adding chains-up to 4 pair and did singles

Flat DB bench press 100x15 rest 2-3 minutes and 100x13

CSR (change grip ea. set)5x12/ 75, 125, 135, 145, 155
Rollbacks 5x8 reps/35, 45(4)

Bandbell bar bench 2x20/ 50-lbs. super wide and close grip

PM: Rolled and did doubles (bench) to 275, 315x2 4-board, shirt on 365x2 4-board (?), 405x2 3-board, Ttam observed that we could do doubles off boards all day long...ok. Got the message. 405x1 to chest.

Notes:
Friday everything felt heavy and it showed. 705 should have been a pr but I could barely get it off the floor. Saturday went well. The floorpress was a huge pr. I rested about two hours and with Ttam's help we did shirt work. Since I don't have anything that fits me well yet (still waiting on my new shirt to come in), I have been using an old Metal Viking single ply. It still works.

Stay strong,
Ed T.