Update

You know you've been at work too long when you are cleaning the toilet and try to keep time to the song "Cocaine" with a toilet brush tapping on the toilet bowl. Yesterday, I was told box jumps were "bad". Not because, as I sarcastically suggested, one could fall off the box, but because it was, drum roll, "bad for the knees". I thought it was a joke when it was told to me but it wasn't. It was fecal matter disseminated at a "seminar".


Training has been fairly consistent, missed a day here and there and I am not getting all the conditioning in that I planned to do. But I did manage to do this:

ME Upper 12-03-11
Lower sled work 6x150' w/90 lbs forwards and backwards
GHR: 20 reps
Ab pull downs: 3x8-10
Benchpress w/mini bands doubled around the bar, wide grip: worked up to 285x1, missed 305, added my trusty Slingshot and hit 325, missed 345 then did 285x5 w/The Shot
JM Presses 4x5 up to 225 supersetted with Band pushdowns 3x20 w/mini band
DB Incline press: 70x20, 90x8
Low pulley rows w/wide V-bar: 7x8/150,175,200, 225, 250, 275, 300 then 175x26 (to beat 4board)
Dips: 75 reps in 5 sets

DE Lower 12-05-11
Amp'd lower warm-up
Core work incl. 20 GHR's
Squat: Work up to 250x2x12 sets w/45-60s rest between sets
Rack pulls (pin 3) w/doubled light bands on bar (approx. 325 lbs. tension): 135x2, 185x2, 225x2x8 sets
Dimel deadlifts: 4x10/135, 185, 205(2)
Reverse hyper: 5x8/150, 300, 390, 480, 570(2)

ME Upper 12-10-11
Did something to warm-up but what I do not recall...
2board press wide grip: work up to 275x2, 315x1, 335x1, 355 miss, 295x3, 305x3
Bench press: 205x18 wide grip and 205x10 close grip
Incline Tate press 8x8/work up to 60 in 5 lb increments then back down <60 sec rest
Shoulder series: front DB raise-25, 35, 45 and Side raises-15 (2) , 20 and squeeze, clean and press-15, 20, 25 for 3 sets of 8-12 reps each (this sucked)
Low rows w/H bar: 6x10/125, 150, 175, 200, 225, 250x8, 150x20

DE Lower 12-12-11
Amp'd lower
Lateral jumps (over bench) 3x6
Squat: worked up to 275x2x12 sets
Rack pulls (pin 3) w/doubled monster mini band on bar: worked up to 225x2x8 sets (approx. 250 lbs band tension)
GHR: 3x8/10, 20, 30
Reverse hypers w/foot bar: 5x8/ 300, 440, 530 (3)

DE Upper 12-14-11
This effort consisted of several sets of benching w/ just the empty bar, then slowly adding weight up to 205x3x3 sets. Then 215x3x6 sets. All using 3 different grips w/ a mini band doubled around the wrists for the working sets. Rest was <60 seconds. Did mini band pull aparts in between 10 at a time for a total of approximately 150 reps.

Suspended lockouts all close grip with an approx.8-inch range of motion. Setting this m#!%^&*()+$%^ up almost caused me to lose my freakin' mind. Don't ask me why, but today it would have been easier for me to send someone to the moon that get this %^&*($ set-up. Worked up to 295x5, 315x5, 335x2, dropped to 245x5.

Lat pull downs w/prison bar, wide grip: 120x8, 140x8, 160x8x6 sets and band pushdowns in between sets; 3x20 w/light band and 2x20 w/monster mini band.

Shoulder horn: 2x20 w/2.5 and Band pushdowns 2x50 and lotsa pec stretching.

Today feels like a bad Johnny Cash song,
Ed T.