Straight leg dead lifts, Banded pullups, Calf raises, Abs, Dumbell shrugs.
Dead lift went great today. I think I could have done 4 reps with 440. This is close to a rep PR for me.
Next week is 90% and I'm looking forward to it.Started looking at meets and one coming up in my area October and one in December only problem is they are different federations.
All performed with a pause and all were a smoke show, love this program.
Blue Sling shot
300x1
315x1
330x1
335x-
The 330 went very well and I should have done the 335 then but didn't. I took after and wasn't breathing right also 1st move off the chest was to my face. I did all of these with a pause.
Bench 135lbs hundred reps AMRAP each set to 100 reps.
30
20
15
16
16
2
This is a lot of work and I felt it through my shoulders, chest and tris!
Chest supported rows, Banded face pulls, Foremarm curls.
I was dead after this lift but very happy how it went.
High Box Squat
Warmup
315x2
315x2
335x2
355x2
335x2
335x2
Goodmornings
275x3
295x3
315x3
335x3
Abs
Right knee still sore used a wrap and that stopped the pain. It is getting better but its slow to heal.At least I was able to put some weight on the bar.
7-20-17
Week 9 day 2
Last day of this program
1 board bench
Warmup
245x1
265x1
280x1
295x1
315x1
Bench
225x6 5 sets
Pulldowns,Dumbell overhead press,
JM press pullover close grip bench superset.
This was a good a day. I was very happy to make the 1 board press at 315. This finished out this program. I really liked this program not sure if I will max out to see where I am because my partners have different ideas so we will see. I would do this program again.
Pulldowns, Dumbell Military, Super set JM press,Pullover, Close grips.
Seemed a little tight tonight in the shoulders but it loosened up after a few working sets. My partner thought this was a good idea to do this work out tonight. I'm a little beat after this.
Not a bad day but not a great day. I wanted to pull 475 for 2 but it didn't happen. I was going to do it for a single but it just wasn't there. The 475 for 2
would have tied a lifetime PR, even still this is the most weight I have pulled in seven years.
Right knee is still hurting but not much. Will go lower next time. I was only going to go up to 375 but my partners had me go up to 475. It helps to have partners.
These were tough this morning because its been a while since I squated to normal height. Did use a wrap on my right knee this morning. It still hurts a little but later in the day it might be fine.
Calf raises, Pulldowns, Abs and shrugs super set 3 sets of 10.
I was only going to go up to 435 but my partner pushed me and I tied a current record. The other positive was I squated with out a box today, Each week I am getting better and my right knee is hurting less and less. I guess that's the way it is when your older.
Had to wrap my right knee. Also moved my feet together a little. One of my lifting partners suggested I was to wide. This may also be the source of my knee hurting too. My squat looks better now too because I am more upright and not bent over.
My leg right side below the knee hurt like a tooth ache after this work out. It was a good work out but hurt like a bitch. I need to go to the orthopedic Doctor. Funny thing was after about a half hour it was gone.
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