12/21/09
ME lower body
defranco mobility circuit
A. box squat to parallel (wide stance)
-45x5x2
-95x5
-135x3
-185x3
-225x3
-275x1
-315x1
-345x1PR
-355x1PR
-365x1*PR
B. romanian deadlift
-135x10
-225x10
-315x10
C. bulgarian split squat (added ROM) /w 80#
-10ex3
D. 45 degree back extension (slow eccentric)
-bwx10x3
12/23/09
ME upper body
indian club swings
A. bb overhead press
-45x5
-75x5
-95x3
-115x3
-135x1
-145x1
-155x1*PR
B. bb bench
-45x10
-135x10
-185x5
C. bb row
-175x8x3
D. db “clean” and press
-20ex12x3
E. db shrug
-85ex12x3
F. bb seated curl
-85x12x3
G. db bent over lateral raise
-15ex12x2
My dynamic effort day was on Christmas so I went over to my best friend’s house and did lots of strong man type stuff like pushing my car etc…
12/27/09
RE upper body
indian club swings
A. weighted pullup (+25#)
-40 total reps
B. weighted dip (+25#)
-40 total reps
C. db seated press
-40ex8x5
D. bb row
-175x5x5
E. db clean and press
-20ex12x5
F. db shrug
-90ex10x2
G. db lateral raise
-20ex10x3
H. tate press
-30ex10x3
12/28/09
ME lower body
defranco mobility circuit
A. trap bar deadlift
-55x5x2
-145x5x2
-235x5
-325x3
-415x1
-465xfailx2
-(straps on)
-465x1x3
-325x10x3
12/29/09
Abs and GPP
A. decline situp
-bw+45x10
-bw+90x6
-bw+45x10
B. ab pulldown
-100x20x5
C. bb complex (upright row, snatch, front squat and press, bent over row)
-8ex3 (minute rest between sets)