DEAD LIFT

week 16 day 4

shoulders
hips

DEAD LIFT
135/225/315/365/405/455/475 x 1

RDL
3 sets of 10 @ 135

SS CARDIO (elliptical)
20 minutes

What can I say? 475 was an absolute grinder. Off the floor it was horrid. My hamstrings were REALLY feeling the pressure. I'm hoping to get some feedback from people who know sumo. The video will be posted on YouTube shortly.

Mens Sana in Corpore Sano

LIGHT BENCH PRESS

week 16 day 3

shoulders
hips

BENCH PRESS
95x5, (added doubled mini bands) 45/95/135/185/185/185/185/185/185x5

ROWS
4 sets of 10

SS CARDIO
elliptical 20 minutes

Not bad today. Ian wanted to do some band work, so I figured why not. I kept my elbow sleeves on and my elbows were fine the whole time and still are. Dead lifts tomorrow.

Mens Sana in Corpore Sano

SQUAT

week 16 day 2

shoulders
hips

SQUAT
45x5, 135/225/315/365/405/455/495x1, 365/365x3

SS CARDIO (elliptical)
20 minutes

Bodyweight check: 306 lbs.

Squats went well. I can tell I have poor work capacity, but reps will help correct that. Cardio was boring, as it should be. I think I'm down 5-10 lbs. from last time I weighed on that scale which may have been a month or two ago, I don't remember. It's good to see I'm only about 15 lbs. away from my goal weight.

Mens Sana in Corpore Sano

BENCH PRESS

week 16 day 1

shoulders
hips

BENCH PRESS
45/135x5, 185/225/275/315/365x1, (added 2 board) 315/315x3

TRX FACE PULLS
3 sets of 10

Called it a day. I won't be making up for last week's absence of cardio, but it will get done this week.

Mens Sana in Corpore Sano

Random ADD Stuff

week 17 day 4

not worth talking about, but I was there

Mens Sana in Corpore Sano

LIGHT BENCH PRESS

week 17 day 3

shoulders
hips

BENCH PRESS
45/135/185/225/225/225 x 5

ROWS
4 sets of 10
TRICEPS EXTENSIONS
4 sets of 10
*super set
*mini bands

In a hurry.

Mens Sana in Corpore Sano

SQUAT

week 17 day 2

shoulders
hips

SQUAT
45/135x5, 225/315/365/405/455/495x1
*495 opener

MINI-BAND FACE PULLS
4 sets of 10
MINI-BAND ROWS (2 bands)
4 sets of 10
*superset
*no rest
*my abs were engaged on this, so I decided the pallof press was not needed

495 was tougher than it should have been, but I'll adapt to it, and that should mean PR at the meet. No excuses for not doing the cardio tonight, I just wasn't feeling it. I will get the work done this week though.

Mens Sana in Corpore Sano

BENCH PRESS

week 17 day 1

shoulders
hips

BENCH PRESS
45/45x5, 135/185/225/275/315/335/365x1
*365 opener

365 went pretty fast. I didn't do the 3 hour USAPL pause, but I'll get there. Right now 365 is pretty heavy for me, so the pause will be worked in later. This is a long meet prep cycle.

I had to head home early because the in-laws were coming into town. They brought ribs, pie and beer, so I didn't have any problem leaving early. Tomorrow will be opener on the squats and then I'll be sure to make up the lat work I was supposed to do. I'm judging a USAPL meet this Saturday, so I'll have to make up the cardio Wednesday.

Mens Sana in Corpore Sano