The Road to Glory

[jmsfrs]

6/18/12
Bench:
210x5,5,7

BB Curl:
75x12,12

Pendlay Row:
135x12,10

Squat:
325x5,5,10

Disappointed with bench, happy with squat.

[jmsfrs]

6/20/12
Push Press:
157.5x5,5,8

V-Bar Pulldowns:
195x10,9

Dip:
+47.5x10,10

Deadlift:
385x11

[jmsfrs]

6/22/12
Bench:
212.5x5,5,8

CG BB Curl:
75x10,9

Squat:
330x5,5,11

Bench was up one rep over Monday with added weight. No 80lb curl bar so stuck with 75 and did close grip.

[jmsfrs]

6/23/12- Conditioning
Medley (3 trips each, 1 min rest inbetween):
Farmers Walk
Over The Shoulder Carry
Bear Hug Carry
5 Power Cleans

Sprints against average bands:
15 sec x 3 rounds

Doing my conditioning as a medley was way better. Felt like it was actually doing something. Think I'll use light bands for the sprints next time as I felt the average were distance-prohibiting. Will also probably bump them up to 30 seconds

[jmsfrs]

6/25/12
OH Press:
130x5,5,8

Ching Ups:
BW+10x8,8

Squat:
335x5,5,11

[jmsfrs]

6/26/12
Bench:
215x5,5,7

BB Curl:
82.5x10,9

Deadlift:
390x10

[jmsfrs]

OH Press:
132.5x5,5,9

Chins:
BW+15x8,7

Mini Band Pushdowns:
25,20

Squat:
340x5,5,10

Elbows have been hurting this week so I only pressed to above my head rather than full lockout thinking this might alleviate some stress. I did not like it. The groove felt weird and they felt harder than full range. Added in band pushdowns for the hell of it. Debating on adding back in rows on bench day.

[jmsfrs]

Conditioning
Did a ladder of burpee grinders- a burpee then you jump into a pull up and at the bottom hang do a knee raise- that's one rep. So I did as follows:
10
9
8
7
6
5
4
3
2
1

30-45 seconds rest (walking) between each set. A lot tougher than it sounds.

[jmsfrs]

Bench:
217.5x5,5,8

BB Curl:
82.5x12,12

Squat:
345x5,5,8

Have a stress fracture again in my lower right leg which is sucking. Took a supp today with yohimbe in it even though yohimbe make me nauseous as hell. And this time was no different. I was sweating like crazy and trying not to throw up. Squats felt heavy today (my leg prob didn't help) and I knew ten reps wasn't happening today but I told myself I had to get eight. Had a breakthrough on bench today so I need to work on making what I did today second nature.

[jmsfrs]

OH Press:
135x5,5,8

Chin:
BW+10x10,10

Deadlift:
395x11

Happy 4th!