9/30 ME Upper

Floor Press- worked up to 285 and killed it. got stapled on 300.
A1 Incline DB Press 3x8 301 tempo with 80's
A2 Horizontal Row- explosive 4x10 135

B1 Shrugs 315 4x15
B2 Band pull a parts - red band 4x20

C1 Band Pressdowns 3x20 green band- they sucked
C2 Exchange Sit ups 3x20 swiss ball

9/29 ME Lower Body

Hang Snatch... worked up to 76 kgs for a single
Cambered bar Box Squat 410-ugly but i got it... I hate that freaking bar.
Sumo Rack Lockouts... triples up to 495 for a single-no belt no wraps
A1 Glute Ham Raise 3x12 w/ 33lbs
A2 G/H Crunches 3x20 blue
haning leg raises 2x12

9/26 DE Upper body

Med Ball Chest Pass off wall 8x5
Bench with 4 Chains 9x3
A1 Switch Grip Pull Ups 4x5
A2 Bottm Up KB Press 4x6

B1 Face Pulls 3x15 purple
B2 L Lat Rasie Extension 2x12 w/ 20's
B3 T's on inclien bench 1x15 w/ 10's

Close Grip Bench w/ Lax Guys 4x8 w/ 185 slow with pause

DE Lower 9/25

Hang Snatch 3x3 40kgs, 3x2 50 kgs light and good technique

Sumo Speed Pulls with double red mini's on Sorinex rack 3x2 185 lbs good on tendo .80's. then 4x2 with 225-inconsistent on tendo .65's and .80's.

A1 Vertimax 4x10 with purple bands
A2 Good Mornings 4x5 w/ 135 working on depth and technique

sled drag 250 yds with 2 plates and a 25

9/23 ME upper

Floor Press worked up to 285... haven't floor pressed in at least 8 months. This is still terrible but looking forward to next week
A1 Standing Military Press 4x4 135 slow and strict
A2 Pull Ups 4x10
B1 Seated Face Pulls 4x12
B2 DB Lat Rasie 4x10
C1 Rickshaw Shrugs 200lbs plus ricksha 3x12
C2 BW Tri ext with blast straps 2x10 1x20
C3 BW Curls w/ Blast strap 2x10 1x20

ME Lower 9/22

ME Cambered Bar Box Squat.. worked up to 410... Needed a tap from a spotter.. so i missed
Hang Cleans 4x3 40kgs... technique
A1KB Swings 3x20
A2 Walking Lunges w/ 55lbs..3x26 steps i hate these SOB's...
Suitecase Dl's w/ 135 3x5
Hanging Leg Raises 3x10

Dynamic Upper Body 9/19

Med Ball Chest Passes 8x5 w/15
A1 DB Shrugs 4x20
A2 Thick Grip Lat PD 4x10
B1 Bell Up BB Military Press 4x6 each
B2 Band Pull-a-parts 4x20
C1 Ballistic Push Ups 4x10
C2 Thick Bar Curls 4x8
D1 Grip Work w/ Rice Bucket 3x30sec
D2 SB Exchange Sit ups 3x20

9/18 Dynamic Lower

Box Squat-greens run through Sorinex rack, 10+x2 w/155, hitting .75-.83 on Tendo
Deadlift/Snatch "high pulls", practicing getting my hips through for Olympic Lifts, 8x1 w/ 155 while mixing grip
A1 Seated Banded Leg Curls 4x20
A2 KB Snatches 4x5 each hand w/ 20kg bell
Snatch Grip Sit ups 45, 45, 65 for 3x10
Legs are fried from doing stadium step hops and running steps yesterday... getting old sucks...

upper body SE 9/17

bench 225 w/ 2 chains each side, 4x3
Incline DB Bench 3x1min 50, 31, 18 reps w/ 40 lbs DB's

A1 St Bar Row 3x10 185
A2 L Lat Rasie Extensions 3x10 w/ 15's

B1 G/H Crunches 3x20 green
B2 DB Hammer Curls 3x8
B3 Face Pulls 3x15

lower body

My day was screwed up because of the power outage and the having school being canceled.
Time was limited.
Hang Snatch 5x3 I was hitting 1.75-2.00's on the Tendo with 50kg's
Cambered Bar Box Squat-raw, worked up to a single at 405.
A1 ST Bar RDL's 3x10 w/275
A2 Hanging Leg Raise- feet to hands 3x10
kids started coming in... had to cut it.

new blog

Due to problems with having an internet connection and working 12-14 hours a day, I didn't honestly feel like blogging my training when I got home at 10pm. I've starting a blog in a new site that will allow me to keep the training updated.
My training has been consistent with highs and lows.
I hit a 425 straight bar box squat with a blue band about 3 weeks ago when training with RJ. In early August I hit 325 on 1 board/foam bench press.
Last week was a consistent week with training on Tuesday, Wed, Thurs, and Fri.
Lifts will hopefully start tomorrow. Monday's are a challenge with having groups from 6:30-5:30 basically non stop.