Training has only been 3x per week due to business/personal reasons as of late. But it is going ok. Added a little more sled work and the Prowler has seen a comeback.

11-04-11 ME Lower
Amp'd lower body warm-up
Front plank 2x60s
a. Broad jumps 3 sets of 5 reps average 7+ feet per jump
b. Cambered bar box squat (on a low box) worked up to 425x1 then 345x3
c1. GHR 5x5/10, 20, 25, 30, 35
c2. Pull down abs 6x10-12/ 85, 95, 105, 115, 120

Later that day...
a1. Reverse hyper w/short strap 4x12 w/ feet wide and close and foot bar
a2. Low pulley rows 3x12 pronated grip

Prowler 6x30 yds/90 (2), 180 (2), 270 (2)

11-05-11 ME Upper
Amp'd upper warm-up
a. 4Board press close grip worked upto 315x3, 350x1 then 295x3x2 sets
b1. JM Press worked up to 275x3, 295x2
b2. Band pushdowns 8x15
c1. Seated DB cleans 2x15/30, 40
c2. Lat pull downs 6x6 changing bars every couple sets
d. Hammer curls 3x8/35,40,45

Prowler 10x30 yds w/90 lbs. high/low handles

11-09-11
Joe Defranco's Agile 8 warm-up
Core work
a1. Bench press 9x3 @ 205 using 3 grips w/mini band around wrists
a2. Chin-ups 7 sets of 4 reps

b. DB floor press 100x10, 100x13

c1. JM press 3x5/135, 185, 225
c2. Band pushdowns w/monster mini band 3x20

d1. Bradford press (fat bar) 3x10/85, 95, 105
d2. Band pull-a-parts 3x20 (mini band)

Part 2
Drug out the old "dead and bloated" barbell complex...should have left it buried.

11-11-11
Foam roll
BSYCNS warm-up
a. Sumo rack pulls (pin 1) work up to 455x1 w/o belt (!) then add belt 495x1, 525 miss (Matt pulled 565)

b. High box squats w/safety squat bar wide stance 5x3/265, 325, 355, 405, 445

Part 2
a. Dimel deadlifts 2x20/135, 185
b. Reverse hyper w/short strap 4x10-15/150, 240, 390, 480
c. Front plank 2x60s

11-12-11
Foam roll
BSYCNS warm-up
a. Reverse band bench press (new strong bands) WG work up to 470x1 w/mini band doubled around wrist, 500x1 w/wrist wraps (no band), 530x1 w/wraps and Slingshot, missed 560 half way up, 430x5 (80%) w/ SS and mini band around wrists again (Matt got 520 and missed 540)

b1. DB floor press 2x20/70 (70% of wednesday)
b2. Hammer Strength High row change grip each set 4x15/90, 180 (3)

c1. Patterson (overhead) Pin press (bar at forehead level) MG 5x3/135, 155, 175, 195, 205 (! PR yea!)
c2. face pulls 2x20/50, 55

d1. Rollbacks 4x8/40
d2. Band pushdowns (mini) 4x20

11-14-11
Agile 8
Broad jumps 3x5 (hitting 8 feet now)
Core work
Box squat w/briefs 10x2 @ 300
Speed pulls 275x1x2 sets, 315x1x8 all sumo (w/briefs)
Prowler 6x30 yds 90(2), 180(2), 270(2)

11-15-11
Upper body sled 55 lbs for 6x150 feet
a1. GHR 4x10, 10, 15 (2)
a2. Reverse hypers 5x10/150, 240, 330, 420, 510

11-16-11
Foam roll and LX ball
a1. bench press 9x3 @ 205 (3 sets) then 215 (6 sets) 3 grips w/mini band doubled around wrists
a2. Chin-ups 8 sets of 4 reps

b. DB bench press 2x15, 14 w/100 lb DBs

c1. JM press 4x8/135, 155, 175, 195x7
c2. band pushdowns w/light band 4x12

d. Finished with a set of triceps creepers w/3 bands

I really should better keep up with this...Anyway, Got a message last week for the first time and cannot believe how unbelieveably well I feel!!! The two days following the message were ME days and the warm-ups were quick and easy and the weights flew. My goal is to use message therapy to aid in recovery and ensure correct movement patterns in my lifts. Onward and upward!

Stay strong,
Ed T.