10/28/09 - ME Bench

a1. Reverse Average band bench press
135x20
230x8
270x5
320x5
360x1
380x1 *5lb PR*
390x1 ***15lb PR***

b1. Triceps death (5 reps non-stop at 1-4 boards), 20 total reps
190lbsx 2x20

c1. Bent over v-handle t-bar rows
115x3x15
c2. Blast strap Scarecrows
3x12

d1. light band bicep curls (2 handed)
2x15

e1. Blast strap bicep curls
1x8

10/26/09 - ME lower

ME Cambered bar box squat
135x10
200x8
250x5
285x3
320x3
370x3
410x3 **PR** Previous pr was 315x3

GHR w/ light band
3x8

c1. landmine rotations
45lbs x2x10 full rotations
c2. Seated calf raises
90lbsx2x20

10/25/09 - DE bench

Wow, illness and injury to me and my training partner has kept us out of the gym...Well we finally hopped on the wagon again and hit it up yesterday and we are ready to hit up a traditional westside routine (4 days per week) with a few twists (unilateral movements, calves, neck training) for the next 11 weeks or so.

The first week week we'll probably take it easy so we don't get too sore. This week I omitted chins and reduced the weight and number of sets I normally would do for the accessory movements.

DE Bench + doubled mini bands
120lbsx8x3

Chain flies
40lbsx3x10

Seated DB cleans
3x10

Neck harness
25lbsx3x15

10/19/09 - DE Lower

a1. DE box squats w/ 120lbs chain
225lbs+120lbs chain (345lbs at the top) x 10x2

b1. Strong band ab pulldowns.
3x15

Because of a Jiu jitsu seminar today, I cut this workout short. The above two exercises was all I did and I was actually pretty spent afterwards.

After the seminar though, my left knee was real tight and achey. Probably did too much this weekend (two day seminar, 3 hours of Jiu Jitsu both days plus the DE Squats). I iced it and applied liniment, still achey this morning. Hopefully another day of ice and rest will loosen it up and feel better by tomorrow.

12/14/09 - ME Bench

a1. ME Floor Press
Barx20
135x10
185x8
225x5
250x3
275x3 ***3RM 5lb PR***

b1. Triceps Death (1-4 boards, 5 reps each board, total 20 reps)
185x2x20

c1. T-bar rows
90x2x15
115x1x15

c2. Blast strap Scarecrows
3x12

d1. Swiss bar bicep curls
Outside grip 125lbsx10
3 grips 125lbsx10 (3 inside, 3 middle, 4 outside)
3 grips 125lbsx10 (3 outside, 3 middle, 4 inside)

10/12/09 - ME Lower

SSB Good mornings
Bar x 10
160x10
160x10
210x5
250x3
300x3

GHR w/ light band
3x10

Single legged squats w/40lbs chain
3x12 each leg

d1. seated calf raises
90x3x15
d2. Ab wheel
3x10

10/1/09 - DE lower

Speed pulls w/chains
225+80lbs of chainx8x1

Sumo deadlifts
225x5
275x3
315x1
365x1
405x1
455xMiss **I got this about half way, just couldn't lock it out. This is a new lift for me, never really tried it before and i felt weird loading throughout my back, so I think I panicked and gave up on the weight instead of fighting through it. I think this was a mental miss**

Light band leg curls
3x15 per leg

d1. Land mine rotations (grappler abs)
25x10 full rotations
45x12 full rotations
45x20 full rotations

d2. 53lb KB swings
2 hand swings x10
1 hand swing x5 each arm.