Monday
Well the disaster was I was disgustingly weak. Pathetically weak. Attempted suspended good mornings (at approximately 3 feet off ground). That, in retrospect was probably too low so I don't know what I was trying to prove.
Foam rolled and did 4x15/60 DB s-ball press w/fat grips
Amp'd lower
1. Suspended GM worked up to 385x1 then missed 405.
2. Front squat w/harness (to high box) 6x6/135, 185, 225, 275, 315, 335
3a. Ab pull downs 4x10
3b. ER bar lat pull downs 3x15 w/shrug then pull
The only good thing was nobody was there to see me embarass myself.
Wednesday
New warm-up
A. Sled drags forward and backward 6x50 yds. w/70-pounds
B1. Spread eagle sit ups x10
B2. GHR x10
B3. Good mornings w/strong band x10
Repeat 3x w/30-60s rest b/t sets.
1. Floor press w/ fat bar, medium grip worked up in triples to 300x3
2a. 4-board w/new shirt and comp. grip 2x3/315, 365
2b. 3-board w/shirt and comp. grip 2x3/405, 425
3. Rack lockouts-wide grip 3x3/315, 345, 365x2, 295x5 (80%)
4. MB chest passes for 10 minutes w/16-pound ball
The new shirt is a Viking Presser Bencher. It is very tight (but brand new). Adam who came in to help me seems to think that after its broken in it will be fine. I had my old Viking shirt I wanted to take a few sets in but we ran out of time and he had to go.
The scars on my body after wearing my new shirt make me look like Will Farrell's opponent from "The Campaign" after the Jagged Slide Incident.
Watch it,
Ed T.
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