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Did I? I came as soon as I got the message . Still, though, it looks like a place for lifters instead of a chrome plated cardio kingdom.

(that didn't come out right. I mean I looked as soon as I got the message. no homo )

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

LOL, you just missed it again. I'll send them.

DE SQUAT

Speed Squat: 275 x (10 x 2)
- 55%, no bands, 45 sec.

Banded Speed Deadlift: 230 x (6 x 1)
- 45%, plus doubled lights, 30 sec. rest

Pullthroughs (180 x 4 x 10) ss w/ Standing Abs (150 x 4 x 12)
- All med stance, rounded back pullthroughs. 60 or so seconds between supersets.

DB Shrugs: 100 x 20, 20, 15, 10
- 60-90 seconds rest

Zottman Curls: 40 x 10, 10

* In and out under an hour. My GPP is the best it's ever been. Hardly any recovery needed between sets. Extra workouts plus sled pulling really makes a difference.

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One observation is that I was going waay too heavy during my speed work (a while back). The book really taught me A LOT. Usually I used to do 315 speed deads with the doubled lights.. I was fast, but not 1/4 as fast as I am now. Additionally, by NOT going heavy for speed work, I'm able to blast out my extra workouts, easier sled pulls, and a stronger all around workout after speed work.

This meso I'm waving the speed squats (straight weight) until I can secure my days off at work for my new gym. Next meso I'll start incorperating chains for squats.

Just occurred to me he's using the Ed Coan deadlift routine LOL. Ask him.

Sunday Night: GPP

Sled Pulls at 200 yards per pull (8 trips total). I felt really good, so I added a lot more weight this time. I'd say about 90-100 lbs total weight. Did two trips without extra weight (50 lbs) to warmup. Six trips pulling 100, 1 minute rest between sets. Focused on distance this time, not time.

Didn't feel a need to do anything else. By the time I was done (22 minutes), it was pitch black out, and I got scared.

Good news is that I talked to one of my neighbors who was asking me what and why I was pulling, and he said that his buddy is a welder who can make me a sled for free! I'll be going there Saturday morning to talk to him about it.

nice find on the free sled those suckers are like $180 online...

I think you're probably right. That sounds familiar now. It didn't mean anything to me at the time, so I didn't bother trying to remember.

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DE BENCH: Pin presses.

Banded Speed Bench: 185 (plus bands) x 9 x 3
- Set pins at chest level. Choked purple bands around the bottom of the rack and an additional 60 lb DB.

Closegrip Pin Press: 225 x 5, 245 x 5, 255 x 3, 275 x 2
- Kept purple bands on, pins set 4" off chest. Extreme tension at top.

Triceps Pressdowns: Level 10 x 12, 12, 12, 12
- 60 seconds rest. Level 10 used to be extremely tough.

Chest-Supported Rows: 315 x 10, 10, 10, 10
- 90 seconds rest.

Seated Plate Raise: 45 x 12, 12

* My cals have been increased since I moved to the four day westside by 600 cals. I actually dropped another pound! Just very clean eating at 3400 cals per day.

You're only taking in 3400 calories??? Aren't you hungry all of the time?