Step 1: move rack into gym
step 2:
Step 3: Profit
Was up late last night to watch the cowboys rip my heart out. No work out this morning.
Sorry about the boys DJ. They’ve not really lived up to expectations this year have they?
[quote]JoeGood wrote:
Sorry about the boys DJ. They’ve not really lived up to expectations this year have they?[/quote]
Actually Joe I predicted an 8-8 season. Our biggest problem for the past 4-5 years has been our defense. When Wade was the HC we had the worst run defense and big reason why we could not win in the playoffs.
With an off season and hopefully a very Defensive heavy draft we can start getting a top notch Defense to protect a 12 point lead.
Tuesday
Warm Up 400 meter run, push ups, GHD back extensions, dislocates, foam roll etc
Floor Press
135 X 2 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 5
245 X 1 X 4
Military Press
95 X 2 X 5
115 X 2 X 5
135 X 1 X 5
155 X 1 X 3
185 X 1 X 3+= 6 PR felt pretty good today dont think I have gotten 6 reps with 185
135 X 5 X 10 X 60 sec rest between presses
Wed
Warm Up 400 meter run, push ups, GHD back extensions, dislocates, foam roll etc
95 X 10 X PowerClean
95 X 5 X Jerk Press
BW X 5 X Roman situps
As many rounds as possible in 20 minutes, got to 8
Nic work on that MP and floor press.
that is allot of cleans
can you slowlly take over your gyms floor space?
[quote]kmcnyc wrote:
Nic work on that MP and floor press.
that is allot of cleans
can you slowlly take over your gyms floor space?[/quote]
Trying. 
Here is the wife today, if you look to the left of the picture in the back by the wall is my rack, and you can see some of the yoke, farmers walks and my prowler is there also.
Good stuff DJ. The rack looks right at home there.
nice rack, DJ.
I never thought I would say that to you.
whatevah~
Thursday
Warm Up 400 meter run, dislocates, push ups, planks, goblet squats, foam roll etc
170 X 40 yards X 4 X Farmers Walks
BW X 5 X 24 in Box jump
70 X 5 X Kettle bell swings
BW X 5 X Rear dips
As many rounds as possible in 10 minutes 8 rounds done.
Light day, want to save some in the tank for tomorrows leg day, since I will be out of town this weekend
Friday Leg Day
Warm Up 400 meter run, dislocates, push ups, planks, goblet squats, foam roll etc
Front Squat
95 X 2 X 5
135 X 2 X 5
155 X 2 X 5
185 X 1 X 5
205 X 1 X 5
225 X 1 X 3
245 X 1 X 3
275 X 1 X 3+=3
135 X 5 X 10 with 60 sec rest between sets, also did not fully stand up and lock out
135 X 4 X 20 Calf raises off 45 bumper plate
Good looking front squats DJ.
I keep saying I’m going to start doing box jumps but I always forget by the time I’m back in the gym.
[quote]JoeGood wrote:
Good looking front squats DJ.
I keep saying I’m going to start doing box jumps but I always forget by the time I’m back in the gym.[/quote]
I work on form for the explosion part so it carries over to front squat.
Monday
Warm Up 400 meter run, push ups, goblet squats, dislocates, foam roll etc
Floor Press
135 X 2 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 5
245 X 1 X 3
275 X 1 X 1+= 2
Military Press
135 X 2 X 5
155 X 1 X 5
185 X 1 X 3
205 X 1 X 1+=1
225 X 1 X 1 missed
135 X 5 X 10 X 60 sec rest between presses
nice front squats indeed-
do you ‘walk’ off of the box or jump off
I always thought jumping off kills the knees
[quote]kmcnyc wrote:
nice front squats indeed-
do you ‘walk’ off of the box or jump off
I always thought jumping off kills the knees[/quote]
Step off, I really work on explosion. I do stuff for cross over and to get athletic.
I could give 2 shits for time on that CF stuff, I do form and explosion.
OH MAN how did the 225 go? half way where was the sticking point? NICE OH PRESSIN!
[quote]MattyXL wrote:
OH MAN how did the 225 go? half way where was the sticking point? NICE OH PRESSIN![/quote]
Yep got to about 5 inches above my head.
I think if I had not done the 275 on the floor press I could have got it.
Oh man Larry speaks the truth!