8/18 REP lower
knee was still swollen from the weekend so I cut down on the reps I would do. I am not rethinking my squatting up to the meet. I am not sure I can handle so many heavy loads on my back. Time will tell.
band leg curls 3x10
Box squat 265x8
yoke bar good morning
135 2x5, 185x5
A1 band leg ext (5 second lower)
orange x10, greyx10
A2 wall sit
60 pounds x30 secs, 100 pounds x45, 60 secs
pulldown abs
8/20 Dynamic upper
Speed bench w/ long mini band
165 6x5
3 board 295 2x5
4 board 295x3, 315x3, 335x3, 355x3, 370x6
A1 dips - chain around neck 3x10
A2 rolling db extension 35 3x12
8/21 upper assistance
Neutral grip pulldown 5x12
facepulls with rotator bar 3x20
db preacher curls 3x12 with 5 second lower
hammer curls 30, 35x12
band pushdowns 2x50
band fly/rearfly x50 each.
8/22 Max effort lower
short strap hypers 4 plates 3x8
rackable camber bar goodmornings w/ 120# of chain
225x3,275x3,315x3,365x1,405x1
yoke bar box squat
225x3, 275 3x1
glute ham raise
orange band x5, grey band x5, black band 2x6
single arm farmers walk 50x2
8/24 Max effort upper
bench against 120 # of chain
135x5, 185 2x3, 225x3, 255x3, 275x1
add 4 board
315x3, 345x1, 375x1, 390xmiss
add catapult
390x3
A1 db bench
70 3x15
A2 low cable rows 120 3x12
sled drag Y+T 3x
ez curls and pushdowns
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