3/31/09 (2)

Warm-up
Dynamic Stretching

Sprints
10x25 yards

Pro-Agility
4x

Plyometrics
http://chattstatestrength.weebly.com/plyometrics.html

Jump Rope
300x

Treadmill
20 min

Biceps

3/30/09 (1)

Knee Ext.

Rotator Cuff

Speed Front Squat Load- 2376
1x3_154
1x3_198
2x3_220

Log Clean & Press Load- 7040
1x10_90 - 1 clean
1x10_134 - 1 clean
4x6_200 - clean each rep
I am continuing to work on cleaning and pressing all in one motion. It felt pretty good with this weight, but 200 is pretty light. The technique felt good though and today was some good conditioning.

Triceps

Laterals

3/27/09 (13)

Log Incline Load- 6620
1x5_180
1x5_230
1x5_270
5x1_320
2x3_270

Bench Load- 4920
1x5_225
1x5_275
1x5_295
1x3_315

Triceps

3/26/09 (12)

Treadmill
30 min

Bent Over Row
Real light to protect trap. Felt good with no problems.

Pull-ups

Biceps

3/25/09 (11)

Knee Ext

Squat Load- 5470
Front Squat
1x5_135
1x5_185
1x5_225
1x3_275
1x1_315
1x1_365
1x1_405
Skipped the over head squats to take pressure off the trap. It is feeling a lot better. If it continues to progress as it has I may try some light farmers this weekend. Didn't try the deadlift today. Since there is no DLing in the comp I decided to put intellect before testosterone and lay off. There will be plenty of time for that later.

Hypers

Pull-ups

3/24/09 (10)

Jump Rope
300x

Dynamic Stretching
http://chattstatestrength.weebly.com/dynamic-stretching.html

Sprints
10x 25 yards

Treadmill
30 min intervals

Biceps

3/23/09 (9)- Time off

Not that I have the luxury of taking time off before the comp (especially with the cruise 2 weeks before it) but I decided not to do any pressing today and let the trap rest. The farmers yesterday really bothered it and for the long term some time off now (in the short term) is probably a good idea. If I can take a few days off then train at full speed it will probably be better then going nonstop at 80%. I'm not sure about Wednesday's deadlifting. I really want to try the 650 I'm suppose to do. I can always just push it back it Thursday or Friday. The good news is all the benching I did last Friday didn't seem to bother it any so I may be doing a lot of benching in the near future. The bad news is the trap is used in a lot of upper body pulling movements, as well as over head pressing, so I am really limited in what I can do.

Knee Ext

Speed Front Squats Load- 5214
1x3_154
8x3_198

3/22/09 (8)

Squat Load-6175
1x5_155
1x5_205
1x5_245
1x5_295
1x5_335

Farmers Walk
1x50 ft_230
1x50 ft_280

3/21/09 (7)

Treadmill
20 min

Pull-ups

Tire

Light and easy