March 26th to March 31, 2014. Week 3

Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A1. Behind the Neck Press @ 33X1, 5 moderate effort reps x 5 sets, 2 min

A2. Weighted Wide Grip Pronated Chin-up @ 20X0, 2 reps x 5 sets, 10 sec

A3. Strict Pronated Chest to Bar Chin-up @ 20X0, 4-5 reps x 5 sets, 2 min

B. Deadlift @ 5010, 7 moderate reps x 5 sets, 2 min - make sure you are using your clean grip

C. 3 min AirDyne goal pace x 3 efforts, rest as needed b/t - try to improve scores from Wednesday, week 1

A1 95,105,115,115,115

A2 70,80,85,85,85

A3. 5,5,5,5,4

B. 185,205,215,215,215

C. 88,87,77 cals.     +3 total cals from last time.  Terrible 3rd set. Nothing left in legs. 

Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A. GH Raise @ 30X0, 15-12-9-6, 1:30 min - make it harder each set

B. Goblet Squat @ 20X0, 20 lite reps x 4 sets, rest as needed

C1. Single Arm Farmer Hold @ 40kg, 30 sec per side x 5 sets, 30 sec rest - no rest b/t arms

C2. L Sit from Chin-up Bar, 15 sec x 5 sets, 30 min

D. Posterior Delt/Scap extra work

A. 0, 8,15,25 # .

B. 25,35,45# front squat x 2. 

c1. complete.

c2. complete 5th set got a bit ugly. 

D. complete

Friday - Deadlift slow + Step-up + Row MAP

A. Fat Bar Deadlift Deadlift @ 30X0, 2 moderate effort reps per min x 10 min

B. DB Alternating Step-ups onto low box, 6 minutes continuous - increase load every 2 mins

C. 700m Row @ 1:39/500m x 4 sets, 4 min b/t efforts

A. 245 up to 315
B. 20,30,35# / h
C. 1:38.2, 1:37.9, 1:38.0, 1:38.1.   Not too bad. 

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press @ 11X1, work to a single

B. Deadlift @ 3030, 5 moderate reps x 5 sets, rest as needed

C. AirDyne, 50 sec @ 97% x 4 sets, rest as needed

D. AirDyne, 10 min EZ Spin

A. 175
B. 235, 255, 265,265,265.  Did 15 push-ups after each set. Pec finally feels better. 
C. 37,38,34,33 cals. 
D. complete. 

Monday - GHR + Goblet Squat + AD MAP

A1. GH Raise @ 20X0, 15-20 tough reps x 4 sets, 10 sec

A2. Goblet Squat @ 20X0, 15 lite reps x 4 sets, 10 sec

A3. AirDyne, 50 cals @ high effort x 4 sets, 10 sec

A4. Goblet Squat @ 20X0, 15 lite reps x 4 sets, 4 min

A1. 20,18,18,18
A2. 35#
A3. 1:55, 2:15,2:15, 2:19
A4. 35#
Challenging workout. My legs blew up.