February 26, 2010
CA standard WU - short version 1/2 reps
jump rope - 50 singles
Burgener WU - 45 x 1
FS - 45 x 8, 95 x 5, 135 x 3, 135 x 5, 150 x 5, 170 x 8
skater squat - bw - 6L/R, 6L/R, 6L/R
good mornings - 45 x 15, 65 x 15, 65 x 15
corkscrew MB - 15# x 10L/R
incline board situp w/ MB - 15#'s - 10, 10
(superset no rest)
rope pullups - 4, 5
db 21's w/ 7 second isometric hold - 15#'s, 20 #'s
DJ complex E - bar - 1:48, 1:28, 1:58 w/ 1:30 rest
behind the neck press
-5/3/1 - day 4 week 1
-front squat - did these instead of back squats will keep these for this cycle
-skater squat - tried these out with just BW and it was lactic acid city
-core ciruit -ABZ - haven't missed doign them in a session yet.....of course I've missed whole sessions though
-rope pullups - felt my grip giving away rather than a pullup limitation
-DB 21's - 7 from bottom to middle w/pronated grip, 7 from middle to top w/neutral grip, 7 of the entire movement w/ supinated grip, 7 second isometric hold at the middle, 1st set I went too light but 2nd set I was having a hard time finishing
-DJ Complex E - I haven't been doing enough conditiong at all so I'll throw in barbell stuff at least once a week. The last round with the behind the neck press I felt rough. Good effort overall.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."