ME Lower/ ME Upper

Thursday
Foam and LX ball rolling

BSYCNS warm-up (incl. lateral jumps 3x5)

a. Reverse band squats (doubled monster mini bands) work up to 455x1 add belt, 500x1, 550x1 (PR), 580x1, 605x1

b. Seated good mornings w/safety squat bar 4x5/ 155, 205, 245, 295

c. Dimel deadlifts 2x20/135

d1. Band good mornings 3x20 average then strong band
d1. Front planks 2x60s


Saturday
Foam/LX rolling
BSYCNS warm-up (incl. box jumps 3x5)
a. Pin Press w/fat bar pin 19 (@ chest): worked up in triples to 305x1 (PR) then 315x1. Moved to pin 16 (approx. three inches off chest): 265x1, 315x1, 340x1 (PR). All wide grip.

b. Seated pin press (bar @ forehead - I know cause I hit myself on the head at one point...) MG: worked up to 195x3, then 225x1 (too big a jump) dropped to 180x3

c. 5-Board press CG (index finger one inch from edge of knurl) 275x5, 295x5, 315x4, 265x8

d. Barbell rows - wide grip: 6x6/133, 183, 221, 271, 311, 363x5 added straps at 221 (used kilo plates)

Got nice PRs Thursday and Saturday. And, as I was asked what "BSYCNS" means, and I forgot to explain it; it stands for "B%$^h Slap Your Central Nervous System." It is one of the warm-up options from the Amp'd warm-up series and it works as advertised!

All the Amp'd warm-ups are very effective. I have tried approximately a dozen of them. I have also used some with clients successfully as well. I went over my last few training cycles and have been able to make some changes in this cycle based on what I learned there. Two other big changes are the aforementioned  new warm-up programs and the regular massage therapy. The latter has so far made movement much easier for me! A lot of aches and pains have diminished and/or gone. Highly recommended.

Stay strong,
Ed T.