Week of 12/2/12

Sunday 12/2
Usual warm up and AC shoulder stuff
1. DB floor press (used fat grips in warm ups for sets of 6-8 then)3x8/85
2. Hammer hi-row 10x10/90, 140(5), 180(4)
3a. Supine 1-arm DB protractions 3x12
3b. Scap push ups 3x12

Monday 12/3 w/AK
Same warm up as Sunday
1. Reverse band squat w/doubled light bands (135 = 0) worked up in triples to 455, 495x2, 545x1 added belt, 585x1, 610x1 (pr) then 630x1
Hanging leg raise and 3-way band leg curls and band good mornings 3x10 each

Thursday 12/6
1. Floor press w/Swiss bar - wide grip - all sets of 5 reps; 225, 245, 265x4, 225x3 w/hold @ top

Friday 12/7
Ac shoulder warm up
Usual sled and accessory work
1. DE box squat (high box) breaking in new suit (with old groove briefs) worked up to 12x2 @ 55%
2. DE deadlifts (sumo) 10x1 @ 50/55/60%'s
Acccessory work 3x10 each

For a lot of reasons it was a long week.

Stay strong,
Ed T.