3-30-11 Day 4 of New Program

Back Squat Box Squat: 10 sets of 2 reps @ 185lbs
Conventional Deadlifts: 6 sets of 1 rep @ 225lbs
DB Step ups: 3x12, 45lbs each hand
Pull Throughs:3x12
DB Side bends: 3x12, 70lbs

Afternoon:
Prowler Sprints- 40 yds x 9 times
Banded Pull aparts-multiple sets between sets of prowler.

3-29-11 Day 3 New Program

Bench: 225x5, 275x3, 300x2
DB Incline: 3x8 @60, 80, 80
DB Rows: 3x8 @ 80, 90, 100
DB Bicep Curl: 3x8 @ 45, 40, 40
Triceps Pressdown: 3x8 @ 55
KB Side bends: 3x8 @ 28kg

Working on building my strength up. My shoulder is still giving me some trouble, but i am doing my best to rehab it.

3-28-11 Monday Day 2 of New program

Prowler Training:
60 yd sprint, rest between sets 1-3 mins
Repeat 6 times.......

Prowler is the truth. I feel destroyed but in a good way.

3/27/11 Sunday Day 1 of New Program

Back Squat: 265x8, 285x6, 300x5
Speed Deadlift: 365x2 one rep conventional, one rep sumo for 6 sets.
Hyperextensions: 3x15
100 Abmat sit ups

March 14th

Work up to a 5RM for 3 sets on bench, followed by 3RM for 1 set back squat.




Bench: 135x5,185x5,225x3,245x1, 275 for 3 sets of 5.
Back Squat:135x5, 185x5, 225x5, 275x3, 305x3, 330x3, 345x1.