Getting Leaner, Stronger, and Helping Others - 2015wk3

Lots of stuff going on this week.  Discussed some of it in the weekly video 

MONDAY

Shoulderok Swings

Bench Press
135x8
225x5
315x5
405x2
425x2
435x2
445x2

Average velocity .33-.31

Weighted Dips
160x12,12,12

Machine Military Press
Stack x15,15,15

Overhead Tricep Extension
Medium x25,25,25

Finished last exercise at home while fixing dinner

WEDNESDAY 
Shoulderok Swings

Squat w/Buffalo Bar
155x5
265x5
375x5
485x3
595x2
660x5,5,5
1 leg Press w/adductor focus
200x16,16,16
Band Bad Girls
X20,20,20
Finished last exercise at home while talking with family

THURSDAY

Lunch Break Training

Dips x 50
KB Facepull x20
Machine Pulldowns x12
Machine OH press .75 stack x 25
Repeated 3 times
Curls 45x12,12,12

Test photo shoot.  Pics in video

SATURDAY

Deadlifting in Vegas with Stan Efferding and his team

Deadlift
155x5
265x5
375x3
485x3
595x2
705x2

Was coming down with a  cold and training was a bad idea… should have stuck with just coaching.  Went out on the strip and walked a lot the rest of the day…. Bad idea as well.

SUNDAY

I came in and coached Eric Spoto on the ShouldeRok and left it at that.

I wasn’t doing very well by this point.

 

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