5/26 Lower Body Max Effort

Hang Cleans 6x3
Raw Sumo Deadlifts worked triples all the way up
hit 495 for 3 with only a belt.

A1 DB Step Ups 3x5 each leg- 85's last set
A2 Hanging Leg Raise

5/25 Trained RJ and Scott May

Trained Scott May(playing in Germany) and RJ at RJ's place in C Bus

5/23 Trained w/ RJ Umberger in C bus

A1 Front Squat	4x6
A2 1 Arm DB Row	4x8 each
B1 Glute Ham Raise	4x12
B2 Incline DB Bench	4x10
C1 Pinky up front raise out & down 5's	4x12
C2 BB Shrugs-wrap ok	4x12
Sprints up driveway- walk rest	x6

5/19 Upper body

Heading to C Bus this weekend to train with RJ Umberger and Scott May so my schedule is off a bit.

A1 Flat DB Bench 5x8... heaviest db's were 100's so I did the last few sets with them and worked the eccentric hard. Right shoulder was hurting but it didn't hurt last week when straight bar benching
A2 1 Arm DB Row 4x8

B1 Reverse Peck dec for posterior delts 3x12
B2 DB Cleans 3x12http://www.blogger.com/post-create.g?blogID=1132557869491208217
B3 Med Ball Chest Pass 3x20

C1 Ez Bar Skull Crushers 3xx because the shit was light... I really did a lot of slow reps here
C2 EZ bar curls 3x8 worked the negative for 4+ seconds here

Recovery Workout

125 Sandbag Lifts on 42 in box 2x20

B1 Backward Tire pulls 3 trips
B2 Sledge Hammer Hits 20 each arm x2

C1 Med Ball Chest Pass against wall 3x20
C2 Band Pull a parts 3x15

4x12 heavy deads

All raw today
Snatch 6x3 technique work

245x3
300ishx3
350x3
400x3
450x3 smoked it
500x1 got one smooth but didn't have the ball to hit another

A1 Glute Ham Raise 4x10 w/ purple tight as hell
A2 Box Jumps 34 inch box

B1 Blast Strap Reverse Lunges 3x10 each
B2 Hanging Leg Raise 3x12

4/11 Upper Body

My right shoulder still hurts like shit.
A1 1 arm db bench.. 5x8 85,90,100, 110
A2 Elevated Row 5x8

B1 Scar Crows 4x12
B2 DB L lat raise tri ext 4x10

C1 DB Skull Crushers 3x8
C2 Hammer Curls x8
C3 Windshield Wipers 3x6 each

4/8 Upper body

4/7 Lower Body

Getting Lazy with posts

recovery

Complex's
4x8 of each
Deadlift
RDL
Bent Over Row
Hang Clean
Push Press
Back Squat

5 sprints up stadium steps
1 trip of 2 footed hops

4/5 training Upper Body

A1 Floor Press- my shoulder was killing so I stayed at 225 for 5x8
A2 Close grip chins 4x10

B1 Shrugs 4x10
B2 Cable X over pull-a-parts 4x15

C1 DB Skull Crushers 4x8
C2 DB Curls 4x8

Max Effort Lower Body

I was in a hurry today so no messing around..

Max Effort Box Squat with green bands on a Sorinex Rack
Worked up to 275 raw.. added briefs
hit 405, 455 clean.
Needed a tap on 475 so I missed it.

A1 Band Goodmornings 4x20 withan average and heavy band
A2 Weight G/H Raise 4x10