3/22
15 mins stepmill
Activations and plank/birddogs etc
Bench 65%3x3,70% 3x2
Reverse hyper 3x12, 1x25 after
Deadlift 365 3x3, 405 2x2
Belt squat close stance with pause at bottom 4x12
Bosu ball squats 3x5
3/21
AM 15 mins stepmill
I missed my old chains that some ass jack stole along time ago. I had 2 300lb and one 600lb . They were awesome smash you in the face and crush you when you really hate people or just needing a beatin. I had not done anything that tough dragging wise in quite some time. I am talking with the wife about it and I look over and see my favorite sled draggin strap laying on the squat rack and day dream of the day's when under the dumbest circumstances I would drag for 3 to 5 laps. I think why can't I use the prowler somehow. I load it up with 2 plates a side and 50lb in the front to keep it from wheelin'.
Now in the old days I had gotten a drag down to 7:15 and figured maybe 30 minutes if I stop a few times tops. Well a hour and some change later I pull into the sled parking zone. At first it seemed about the same weight and the same friction wise. I got one good pull for distance on the first go, then it was 50 feet and walk it off for double the time. I came in and all I heard was Jesus, are you allright? I look in the mirror and my heartrate was okay but I was bright red. My calf bitched most of the way and it took many activations to calm it down some. I actually thought my achillies might pop some. I could not relax all night and slept maybe 4 hours.
Needless to say I am still smashed next day. I miss those GD chains.
3/20
15mins stepmill
Activations
Bench 3x3, 2x2
Flyes with bells4x12
Pushdowns bands 5x20
Curls with bells
Snatch 5 mins with 20kg, 50 pe4r arm
3/19
activations and 20 mins stepmill
3/18
15mins stepmill and activations.