May 21 to 26

Monday May 21
A. Deadlift w/fat bar: work up to 355x3, add belt then 405x1, 435x1, 465x1, 485x1
B. BB curls 3x30s w/EZ curl bar

Later that evening...
Sled drags 6x60 steps 90 lbs. F/B

Tuesday May 22
A. Sled drags 6x60 steps
B1. GHR: 4x7
B2. Pulsing helicopters: 3x30s cw/ccw
C1. Kneeling lat pull downs: 3x12
C2. Lying leg curls: 2x15 light

Wednesday May 23
A. Bench press: 7x5 @ 45% and 100 pull-a-parts
A1. Inverted rows (feet up) 3x8
B. Swiss bar press: 3x3/ 125, 140, 160
B1. Bat wings: 3x5 w/10 sec hold at top
C1. Stand. DB curls 3x30s
C2. Triceps extension lying w/ Swiss bar and extended range of motion 3x30s
D1. EZ bar preacher curls: 3x30s
D2. Light band pushdowns: 2x30s

Friday May 25
A. Squat 8x2 @ 50%
B. Deadlift w/EFS pro short mini bands (adding approximately 65 lbs. of tension @ top): work up to 275x1x8 sets
C. High box squat w/safety squat bar: 3x6/315, 335, 355
D. Reverse hyper w/long strap and wide feet: 4x12/ 150, 240, 330, 420
E1. Roll outs 3x8-10-12
E2. Lat pull downs 3x12

Saturday May 26
A. Reverse band floor press (average bands hung at top pin - six feet - rather than top of rack - just over seven feet): work up to 365x3, 385x1, 315x2, 325x2
B1. Incline press close grip: 145x3, 170x3, 190x3, 135x20
B2. Hammer rows w/choked light band: 4x12/90, 110, 130, 140
C1. DB press-elbows out: 3x30s
C2. BB curls: 2x30s
D1. CG BB Push-ups 3x30s
D2. SA lat pull downs: 3x12
E. Dragon flag: 2x5 *working on technique makes these harder...Thanks Alex K.

And in the who cares department; There is an approximate 50 pound difference in hanging bands (choked) from the top to an 8-feet rack to a 7-feet rack to 6-feet.

"That which does not kill us pisses us off and makes us strong(er)"

Stay strong,
Ed T.