July 9, 2010
Foam rolling ~20 minutes - whole body
Reserve Duty in MD so...drive to Baltimore for time.....9 hours UGH
July 10, 2010
IF = 16 hours
AM
DB swings - 40# x 20
DB complex - row + upright rows + MP + DL - 25 x 5
DB Complex - row + upright row + snatch + MP + DL + curl - 25 x 5, 40 x (8+4+3+4+4+8)
PM
YTL - 5 x 8 all
Bench press - 45 x 5, 95 x 5, 135 x 5, 155 x 5, 175 x 12
chest supported DB row - 15 x 8, 15 x 5, 35 x 8, 40 x 8, 50 x 8
(supserset with full rest - 1:00)
db flye - 30 x 12, 30 x 12, 30 x 12+8 presses
rear db flye - 15 x 12. 15 x 12, 15 x 12
(supserset with no rest - 0:30)
TGU DB situp - 30 x 5L/R, 30 x 5L/R, 30 x 5L/R
Notes:
-5/3/1 Week 2
-Bench - 175 x 12 felt pretty good
-TGU - stuck with situps, did a few full reps but wanted to spare my knees form the OH squat version and I still suck at doing the lunge version
__________________
"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."
-Kelly Starrett
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