3-9-12 to 3-16-12

Friday
DE Lower
Roll
Amp'd lower

a. Kneeling jumps: 4x5 reps

b. Squats: work up to 9x2 @ 275 then a couple heavier singles

c. Deadlifts: worked up to 315x1x8 sets

d. Wide stance arch back good mornings w/ssb: 3x8/185, 205, 225

e1. Weighted GHRs: 3x8/20, 25, 30
e2. Low cable rows w/pronated grip: 3x12/ 130, 140, 155
e3. Ab wheel roll outs: 3x12

3/13/12
ME Lower
Roll
Amp'd lower

A1. Suspended good mornings: worked up in triples to 335 then singles at 375 and 395, 410x3 (PR), 445x1 then 365x3
A2. Lat pull downs to nose 6x10 wide grip

B1. GHR: 2x15
B2. Reverse crunch: 3x10

C. Reverse hyper w/ short strap: 2x15/ 240, 290

*My hamstrings have been very sore as of late, all the time, leading me to think that I strained them (particularily the right side) when I dove right back into heavy lower body training. Either way, I decided that since they weren't feeling too happy, especially after the GMs that I would cut back on the accessories a bit.

3-14-12
DE Upper
Roll
Amp'd upper
Trap 3 raises 2x8 and 4-way planks 2x60s

A1. Bench press: 9x3 w/1 set of chain per side work up to 195x3 WG, 205x3 MG and 215x3 CG
A2. Pull-a-parts: 10x10 w/ mini band all underhand

B. Suspended press: MG 2x5 hung the bar too low (for lockout work)and after the third set I stopped

C1. Standing press: worked up to 145x5
C2. CSR: 4x6/90, 115, 135, 160

3-15-12
Did some bar rolling on my arms, especially the forearms. Wow. Then some seated band leg curls for high reps and some calf raises (not a misprint). My hammies were still nagging at me. Tried out some other new exercises I am waiting to spring on some unsuspecting victim(s).

3-16-12
DE Lower
Amp'd lower and then some (hams)
Cat camel x12

A. Squat work up to 300x2x10
B. Deadlift: work up to 275x1x6
C. Sled drags: forward and backward 8x total for about 100 feet per trip. Two w/90 lbs and 6 w/135
D1. Low cable row w/pronated grip: 4x12/ 135, 145, 155, 165
D2. Ab wheeel roll outs: 3x15

Foam rolling is for sissies. Use an Olympic bar instead.
Ed T.

3-16-12