Three Days

Wednesday, March 10, 2010
Power/Speed/Agility

I don't quite remember what I did this day.. Box jumps, broad jumps (max at 8'3"), T-drill, some ladder stuff. And more deceleration work. Blogger is now blocked at work, so I have to log here,then copy-paste when I get home to my actual blog. Kinda sucks. Hence why I haven't been recording. I believe I also did some suicides.

Friday, March 12th, 2010
Deadlift/Bench

Deadlift:
1x8 135lbs
1x5 185lbs
1x5 225lbs
1x5 260lbs
1x3 295lbs
1x1 330lbs

Bench:
1x8 45lbs (empty bar)
1x5 95lbs
1x5 135lbs
1x5 150lbs
1x3 170lbs
1x3 190lbs

Knee Step-Ups
2x6 45lbs, each leg

DB Bench
2x20 2x45lbs

The Guns:
2x6 80lbs Strict Curl
2x6 40lbs Explosive Strict Curl
2x6 70lbs Strict Curl
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That's all I can rememebr for Friday, but I don't think it's all I did. Higher rep DLs suck. I hate them. Bench is getting strong, though.

Monday, March 15, 2010
Squat/Pull-up DELOAD

Squat:
1x8 45lbs
1x5 95lbs
1x5 135lbs
2x5 155lbs

Bulgarian Split-Squat Jumps:
2x5 BW, each leg

Hyperextension:
3x10 30lbs barbell behind back

Pull-ups:
3x6 BW

Lat-Pulldown:
3x8 4-stack

Handstand Push-up/Front Raise Superset:
2x5 BW / 2x8 10lbs, each arm

Abs Routine
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Deloading is boring. Whole work-out took like.. 35 minutes. I spent another twenty on stretching. At least there's BJJ today. And I know my body desperately needs a deload, so I'm not going to cheat myself out of some rest.