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  1. Wednesday: Max Effort Lower Body

    by , 01-25-2012 at 06:21 PM
    Squat: (To box below parallel, touch & go)
    [LIST][*]Sets of 3, worked up to 345x3[/LIST]Assistance:
    [LIST][*]Standing abs[/LIST]Comments: This might have been the best squat workout of my life. My form has gotten so much better. Even though I've been able to lift more in the past, I'm setting myself up to make huge gains right now.
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  2. Monday: Dynamic Upper Body

    by , 01-23-2012 at 05:54 PM
    Bench:
    [LIST][*]135lbs + (40lbs chains) x3x15[*]135lbs x10x3[/LIST]Assistance:
    [LIST][*]High Pulls[*]Axle sidebends[/LIST]
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  3. Saturday: Dynamic Effor Lower Body

    by , 01-21-2012 at 06:14 PM
    Box Squat:
    [LIST][*]285lbs + (120lbs chains) x2[*]235lbs + (120lbs chains) x2x6[*]465lbs overload[*]145lbs x10[/LIST]Comments: I didn't have time for anything else. I switched to a higher bar positing and a wider grip. It felt a lot better but still needs some getting used to.
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  4. Friday: Max Effort Upper Body

    by , 01-20-2012 at 06:22 PM
    Axle Press: (medium width axle)
    [LIST][*]60kgs x1 (strict)[*]75kgs x1 (push)[*]65kgs x3x9 (push)[*]45kgs x5x3 (strict)[/LIST]Axle Bench:
    [LIST][*]145lbs x10[*]135lbs x10[*]125lbs x10[/LIST]Assistance:
    [LIST][*]pullups[*]chest supported rows[*]fly/rear delt[*]shrugs[*]abs[/LIST]Comments: I felt a little off balance with axle press when it got heavy, just taking a little weight off made me be able to bang out triples no problem though. Axle bench was awesome, got good pec recruitment. ...
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  5. Wednesday: Max Effor Lower Body

    by , 01-18-2012 at 06:00 PM
    Squat: (Power squat, to parallel)
    [LIST][*]Worked up to 315lbs x5[*]Did a couple more sets of 5 with 275lbs & 225lbs[/LIST]Assistance:
    [LIST][*]Back extensions/side bends[/LIST]Comments: Today was not my day. I haven't stretched properly this week so my hips were really tight. Some bozo was taking forever so I couldn't get in the squat rack for a while, through off my mindset completely. In the end I hit my goal though so it was ok. Although, I wanted to do more volume but my ...
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