ME Lower/ DE Lower

Friday 9/23/11
Roll
Cressey lower body warm-up

Box squats-low box-safety squat bar w/choked average band-worked up to 375x1 (taking into consideration extra weight of ssb) plus band tension (about 140 lbs @ top)

Speed pulls-sumo style-w/doubled mini's on bar 255x1x8 sets

Back raises 3x6 against doubled light band

Reverse hyper-short strap 6x8/150, 300, 390, 480 (3 sets)

Lat pulldowns w/external rotator bar 3x15/125 AND Face pulls 2x20/35 lbs

**did split stance Paloff press iso-holds 3x20 sec R/L in-between squat warm-ups

DE Lower Monday September 26
Jumps-Kneeling 4x4 and Standing vertical jump 4x4

Squat 225x2x8 sets then 275x1, 315x1, 365x1

Rack pulls pin 2 against doubled light bands  woked up to 225 for 7 sets of 2 reps (tore the palm of my hand in the sixth set, taped it up but couldn't hold the bar with tape to continue)

Reverse hyper-short strap-300x15-20, 350x20x2 sets

Seated band leg curls (light band) 3x18-21-24 (6-7-8 each way) AND lying leg curls 55x20, 60x14, 65x10

Stay strong,
Ed T.