Thanks dave, I'm going to switch up to lifting 3x a week like you mentioned in the other thread. I'll start that up monday.

Wed:

squat press 5x5
alt
single arm swings 5x5 (65lb)

jab swings 5x6
alt
side lunge 5x6

band work 3x20
alt
fore arm bar 3x20

I decided to try some new stuff with this workout, and everything went well. very tiring workout, but I'm not as sore as I thought I would be today.

wt: 252
diet has been consistant

Have a happy 4th everyone ... even if your not from the states, take this opertunity (or excuse) to have some fun!

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.