Last few days.

9/7/11- Accessory Work

Neutral grip pull ups
4x8

Seated Row
4x 8

Barbel Curls
5 x 10-12

Med Ball Crunches
3 x 20

Weighted Side Bends
3 x 12 ea. side

Prowler w/4 plates
3 x 80 yards ( 3 minutes rest )

9/8/11-

DE Bench Press- Straight Weight
185 3 x 3
225 6 x 3

Straight Bar Shoulder Press
 135 x 8
155 x 6
155 x 6
135 x 7

Cable Tricep Extensions
4 x 10-12

Face Pulls
4 x 12

Shoulder Cleans
3 x 10

Legs were still a little dead so I did not drag today. Giving them a chance to recover.


9/9/11

DE Squat w/ 3 chains/side
325 - 3 x 2
375- 6 x 2

Speed Deficit Deadlifts ( standing on 3 mats)
315 - 6 x 3

Reverse Hypers
3 x 8-10

KB Shrugs
100 total reps

KB Swings
3 x 10

Feeling good and like the way this first training week went trying out some new things. Body weight is back up to 255 from 250.