Training 24th July 2008: DE Lower

A Squat vs chains 80x10x2
B1 GM, hip-width stance 65x8,8,8
B2 Pistols BWx7,6,6
C1 Seated calf raise 50x12,10
C2 Hammer leg extn. 25x20,20

Training 23rd July 2008: ME Upper

A Decline bench press 60x5, 70x3, 80x3, 85x3
B1 Hammer DY row 90x10,8,8,8
B2 BB military press 45x8,8,7,7
B3 Neck harness 10x15,15
C1 V-bar pushdown #11x12,10
C2 DB curl 10'sx15,10
D1 Facepulls #11x12,10
D2 Gripper 40x12,12
+45s flye stretch @ 12.5's

Training 21st July 2008: ME Lower

*Lower back feeling fatigued.
A Deadlift 90x5, 110x5, 130x3, (belt on) 140x1, 150x1, 160x1, 170x1[PR]
B1 Iso hack squat 65x6,6,6
B2 Standing calf raise 180x12,10,9
C1 GHR w. miniband BWx15,15
C2 Roman chair situp 15x10,10
C3 Back raise BWx20,20
D Hammer leg extn. 20x20
+60s hamstring/calf stretch, +45s kneeling RF stretch

Training 20th July 2008: DE Upper

A Bench press vs minibands 40x8x3
B 4-board press (pinky on rings) 90x5, 95x5,5
C1 Neutral-grip pullup 15x5,5,4 (tweaked left elbow)
C2 Cybex bench press shrug 160x13,12,10,8
D1 BB curl 20x15,12
D2 Neck harness 10x15,12
+30s doorway stretch

Training 18th July 2008: DE Lower

A Squat-pause-box jumps 3x3
B Speed pulls vs. #4 band 100x10x1
C1 GM, hip-width stance 60x10,10,10
C2 Pistols BWx6,5,5
C3 Seated calf raise 50x12,10,10
D1 Hanging leg raise BWx13,10
D2 45o back raise BWx20,20
+60s calf stretch, 60s hamstring stretch, 40s kneeling RF stretch

Training 16th July 2008: ME Upper

A Bench press 60x8, 70x5, 80x3, 90x1, 95xF (lockout)
B1 Military press + seated partials 50x6+4, 45x6+4,3+4
B2 Hammer DY row 90x10,8,7
C1 Facepull #10x20, #13x10
C2 V-bar pushdowns #10x15,12
C3 DB curl 12.5'sx9,4
C4 Gripper 40x12,7
D1 Neck harness 10x15,12
D2 Lateral raise machine 130lbsx10

+20kg sled, forward drags 3min/rest 1.5min x3
misc upper body flushing movements 10min

Training 14th July 2008: ME Lower

Sore left hamstring & tired lower back today, + 9hrs in the car.

A Squat 60x8, 80x5, 100x3, 120x3, 140x1, 150x1, 155x1[PR]
B1 Iso hack squat 60x6,7
B2 GHR w. miniband BWx14,14
C1 Roman chair BWx8, curl bar +5 x9,9
C2 Back raise +bar x13,15
C3 Standing calf raise 180x10,9
+45s calf stretch, 45s hamstring stretch, 30s kneeling RF stretch

Training 11th July 2008: DE Lower

A Squat vs chains 80x10x2
B1 GM, hip width stance 60x10,8,8
B2 Pistols BWx5,5,5
C Seated calf raise 50x10+6+5=21RP +45s extreme stretch
D1 Hanging leg raise BWx13,10
D2 45o back raise 15(behind head)x10,8

Training 9th July 2008: ME Upper

A Bench press 50x10, 60x10, 70x5, 80x3, 85x3,3
B1 Military press + seated partials 45x8+5,6+5,4+5
B2 Hammer DY row 80x10,8,8
C DB shrug 40'sx12+10+10=32RP
D1 DB curl 15'sx9,6
D2 V-bar pushdowns #10x10,9
+30s doorway stretch

Training 7th July 2008: ME Lower

10 days holiday + 2 days vomiting/diahorrea = weak.

A Deadlift 120x5,130x3,140x1,150x1,160x1,165x1
B Iso hack squat 40x6, 60x6,5
C1 GHR w. miniband BWx13,13
C2 Back raise Curl bar +5 x15, Oly bar x12
C3 Roman chair Curl bar +5 x8,8
+ hamstring stretch x60s
D Standing calf raise 170x11+6+6=23RP +50s loaded stretch