12/18/07 - Tuesday

Squat - warm up, then went to box squats with 225x2x8 sets, about 30-45 sec rest between sets

Deadlift Conv - 225x1x10 sets

Pull-ups - i love doing pull ups now, legs straight, no swinging! bodyweightx8, put on the dip/chin belt and added my 45lb kettlebell to it. 2 sets x5

Bent over barbell rows - 135x8x3 sets

seated calves - 50x20, 20x40, 20x40

NitroPlus Calf machine (straight leg) - 65x30x3 sets... i'm definately going to be feeling this tomorrow. everytime i blast my calves i have problems walking 2 days later.

Powerlifting - Light/Speed Bench
Monday 7/16/07

Saturday's training took a lot out of us, so we cut down a little on the volume for monday so we could let our nervous system recoup a little faster.

Bench - bar warm-up, 95x12, 135x10, 135x6, 185x5, 225x3, 265x4 broke it back down to 165x3x4 sets.

Dumbell Incline - 85x6, 90x6x2

Kettlebell Clean and Press - 55x5x4 sets

Rear Delt hanging from chin bar - body weightx6x3 sets

Wide Tri Pushdowns - 80x10, 90x10x4 sets

Dragon Flags - 3 sets of 5