10/24/08

mob/frontplate/ohsquats


bench:

70 x 4 x 2
90 x 3
110 x 3
130 x 2
150 x 1
160 x 1
175 x 1
185 x 1
190 x 1
195 x 1
200 x 0

damnit.

super set 1:
A1: sumos - 175 2 x 5
A2: band pulldowns - 2 x 20

superset 2:
B1: db rows - 30, 3 x 8
B2: rollouts - 3 x 8
no rest...anywhere in the SS.

dead bug static holds.

foam/stretching.


bought jim wendlers 3 day e-book....gonna use some stuff out of that for the next go around...i don't think my legs are liking 4 days a week. so gonna modify some things. and i got my maxes for bench/squat...so i can start doing some percentage stuff...speed work....band work ( very light at first)

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