12-23 to 12-28

Sunday
A. shoulder warm-up
B. sled drag and tri-set of hanging leg raises and GHR and 45* back raise 3x10 each

1a. DE floor press w/swiss bar and fat grips medium/wide grips; 6x5 @ 50%
1b.Face pulls 5x10

2. bandbell bar bench press 2x20/close and wide

3a. Low cable row-neutral grip; 8x8
3b.triceps press downs 7x10 w/grenade balls

Monday
A. foam roll and shoulder warm-up
B. raining - no sled, ab pull downs (90) and leg curls (60) and average band GM 3x10 each

1. Reverse band squat w/doubled light bands; worked up to 315x2 and added briefs, 375x2, added suit w/straps down 415x2, 465x2, 505x2, 555x1, 595x1, 615x1, 635x1, 655x1, 555x3 (85%)

2. Reverse hypers w/ long strap and wide feet; 3x15

3a.Ab pull down 3x10
3b. GHR 3x10

*I need to keep upper back tighter during squatting - the (heavy) weight will push me down when I stand up if I do not.

Thursday (snowed in on Wednesday)
A. foam roll and upper body warm up
B. 3x10 each GHR and Hang. leg raise and average band GM
C. Seated clean from the floor w/BB; 3x5 light

1. 4-board press w/Swiss bar and fat grips; work up in 5's and 3's to 275x3 then 260x3 (based on PM of 290)

Long pause - "Django Unchained" then...

1a. Reverse grip press downs w/EZ bar 3x15
1b. Swiss bar triceps extensions work up to 115x8. rest 3 minutes and repeat.

2a. Reverse grip pull downs (w/EZ bar) 6x10
2b. Shoulder tri-set (front/side/rear delt raises) 3x20 each light

Friday
A. Foam roll and ab wheel roll outs and GHR and 45-degree back raise 3x10 each

1. Squat work up to 55% x 10 x 2 reps each w/ >60s rest.

2. DE deadlift (conventional) work up to 55% x 8 x1 rep each w/ >45s rest.

3. GHR 2x20
4. Reverse hyper 2x25

*Focused on keeping my upper back TIGHT and starting the deadlift and pushing my feet through the floor = faster start.

"My name is Djhango. The d is silent."

See it!
Ed T.