Extra workout and ME work

Thursday 12-15
Beat on a tractor tire w/ an 8 lb sledge hammer 3x10 each arm rest 60 sec then repeat

Swiss bar press: bar x10 w/close/medium/wide grips then 85x5, 105x5, 125x5, 145x5 all medium grip then drop to 85x10x5 sets alternating close/medium/wide etcetera

AND

Band pull-a-parts w/monster mini x10 x4 sets alternating with mini band (underhand) x10 x3 sets

FOLLOWED BY

DB curls 4x8-10 and one big drop set

ME Lower 12-16
Amp'd lower warm-up
Vertical jumps 3x4 (happy to note that my jump is up a few inches - yea!)

Partial deadlifts (plates on boxes approx 5-inches off ground): worked up to 405x1 w/o belt. Added belt and draped 2 5/8 chains over the bar with 405x1, then w/2 sets of chain over the bar 405x1, 3 sets of chain w/405x1, 4 sets of chain w/405x1, then 435x1 w/4 sets of chain on bar, then 365x3 same set-up. (The way the chains hung off the bar they were hanging off the ground at the top).

High box squat (approximate 18-inch box): worked up to 335x5 added belt then 385x5 medium stance w/safety squat bar

GHR 3x12 and Ab pull downs 3x10

Reverse hyper: 200x15, 300x15x2 and Seated band leg curls 3x12

ME upper 12-17
Amp'd upper
Reverse band bench press (old strong bands) wide grip: worked up to 475x1, missed 500x1 at the top, took 500 again w/the Maddog Slingshot and got it (hard to touch and a tad out of position on my chest - touched too high), 525x1 w/MDSS, got greedy and went for an all time PR (560) and missed half way up...weak ass triceps.

Standing press: 3x15/185, 225, 275

Low cable rows medium pronated grip: 5x10/125, 150, 175, 200, 225, 150x20

Shoulder series: front plate raises - 3x12/35, 45 (2) and Seated side raises - 3x12/15, 20, 25 and Shrug clean and press x8/15, 20, 25

Band pushdowns: 4x20 w/ a light band

Weak ass triceps suck,
Ed T.