Halloween Military Style

hi mark. sorry I'm always late.

Cycle 2 week 3 Military presses (wondering if its ok to switch to push presses on my next cycle)

1) Miliart presses
bar (25) x 8
35 x 5
45 x 5 (75%)
50 x 3 (85%)
60 x 3 (95%) nice c. nice.

35 x 5 sets a 10

2) Dips
bw x 7
changed my mind

3a) Bench Dips weighted DB
+20 x 5 x 10

3b) BB curls
35 x 5 x 10

4a) Decline Abs
bw x 5 x 10

4b) Pushups
bw x 5 x 10

5) Sled
+2plates x 6 trips (90 yards)

6) Sledgehammer
100 swings alternating at 10's

John said he was throwing out all the strongman crap that is in the back hallway. which led to an uncontrollable build up of tears from me. He then changed his statement to, he is throwing it all into the new building....hmmm.

c.

Close. but no cigar.

Cycle 2 Week 3 Deadlifts

Warm up: Stocked supplements for 45 minutes. LOTS.

Hey, its Frankie!!!!! We always miss each other lateley. He's good for moral.

1) deadlift
135 x 2 x 8
185 x 5
205 x 5 (75%)
235 x 3 (85%)
so far so good
260 x 1.743 (95%)

First one flew up. But the second one just got wigg'd out a bit 3/4 in. Not sure but maybe the bar just got way in front of me. Disappointing. But I left it at that.

135 x 3 x 10

2) Chin ups/Leg raises
2 chin ups + 10 leg raises x 3 sets

3) Lat pull downs
90 x 3 x 10
Worked in with frankie. He just took the pin out to do his set. sheese.

c.

so so benchin

Cycle 2 week 3 Bench

1) bench
bar x 2 x 12
55 x 8
65 x 5
75 x 5 (75%)
85 x 3 (85%)
95 x 1 (95%)

only had one in me. It was a weird lift off though. not that I'm blaming it on that. but the spotter pulled me right outa position. plus, well, I wasn't strong enough today for a double. even with pink nails.

Decided to superset my Boring but Big with rows. Mostly to avoid small talk with the creepy Lepercon (sp?)

2a) Boring But Big Bench
55 x 5 x 10

2b) Bentover BB rows
65 x 5 x 10

3) Krock Rows
40's x 28rt. 19lft

5) KB swings
55lbs x 2 x 25

6) Decline abs
BIG decline x 3 x 8

Spanish lesson with john. No me gusto espaniol.

c.

Squats

I decided I hate blogs. stupid and boring.

cycle 2 week 3

1) squats
bar x 2 x 12
95 x 8
120 x 5
140 x 5 (75%)
155 x 3 (85%)
175 x 2 (95%)

95 x 5 x 10

c.

BAd Math = Rep PR

Cycle 2 week 2 Military PResses

Worked out with John.

shoulder warm up stuff.

1) Military press
bar (25) x 8
30 x 5
40 x 3 (70%)
60 x 3 (oops) (100%?) (that rep PR) (thought it felt a bit heavy)
55 x 5 (90%)
35 x 3 x 10

2) Dips
bw x 5 x 5

3) Pull ups
band x 3 x 8

4) BB curls
45 x 3 x 10

5) Run/Sprint
15 minutes

6) KB swings
55lb x 3 x 20

Hung out with Don. He gave me expired protein bars. yum.

c.

Deads

Cycle 2 Week 2 Deadlifts

finishing the cycle out as it is. But leaving out the Boring But Big sets. or the Bigger But Boring sets. or whatever.

warm up
jumping jacks. where the heck is the jumprope?????????

1) deadlift
135 x 8
195 x 3 (70%)
220 x 3 (80%)
250 x 2 (90%)

the 220's felt the best. Second rep on the 250 seemed to take forever and I didn't think I could do one more. and was, well, a tiny bit scared. of that failing thing. so I stopped at 2. but the video looks easy.

http://www.youtube.com/watch?v=b-offGJOlUw

2) Lat Pull downs
90 x 5 x 11

3) Ham Glute raise
bw x 5 x 8

4) Leg curls
40 x 3 x 12

Gave Don a tour of new building :) He likes it ALOT. We can't wait to work there. 42 days...Hammer strength being put together today. Worse than a lego nightmare?

c.

Benchin :)

Cycle 2 Week 2 Bench

I am looking into combining my deadlift and squat day. John thinks I should nail my back just once per week. "Being over 30.....I may need a week to recover. and being a back squatter and all" I have a couple weeks to decide still.

1) BEnch
bar x 2 x 12
60 x 8
70 x 3 (70%)
80 x 3 (80%)
90 x 5 (90%)
55 x 3 x 10

2) DB Bench
20's x 5 x 15

3) DB Rows
40's x 5 x 10

4) Weighted decline abs
+10 behind head x 5 x 6

43 days till my new fun job starts :)

c.