Weekend's training

Sunday

Today's Training looked like this:

Soft Foam Box Squats
55   x 5 reps x 2 sets
145 x 3 reps
Added 3 Chains
145 x 2
195 x 2
235 x 2
285 x 2 x 2 sets
325 x 2 x 2 sets
375 x 2 x 2 sets
415 x 2 x 2 sets

Ultra Wide Sumo Deadlift Triples
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 2
455 x 3

Glute Ham Raises
4 sets x 8 reps

45 degree Back Extensions
4 sets x 10 reps


Today was a dynamic effort squat day, using the soft foam and 3 chains on each side as well.  I took 8 work sets, 2 at each weight at: 285, 325, 375, 415.  Then we took triples of ultra wide deadlifts, I worked up to triples at 455.  This is a really awkward movement for me as I am typically a raw conventional guy.  I think I did well with the movement for my first time doing it.  Very hard on the hips and lower back.  Then I did GHR's and 45 degree back extensions for assistance.


Here is my new all time favorite Larry Merchant interview.  Not at all a Larry Merchant fan, but this interview was great.  I give the guy credit, he stood his ground, and handled himself remarkably well not backing down.  Funny thing after a Boxing PPV for me to say the man I gained the most respect for after it was all said and done was Larry Merchant!

Saturday

Saturday Morning's Training looked like this:

Lat Pulldowns
4 sets x 220 x 8 reps

Vogelpohl Pulldowns
4 sets x 100 x 12 reps

Stiff Arm Pulldowns
4 sets x 70 x 15 reps

Face Pulls
4 sets x 150 x 15 reps

Preacher Curl Bar Curls
3 sets x 70 x 15 reps

Standing Alternating Hammer Curls
3 sets x 65's x 8 reps

One Arm Preacher Machine Curls
3 sets x 120 x 20 reps each arm