DEC 17 – DE SQ/DL

Sled dragging – lower 45×6 trips
Stretching – lower
Box SQ w/green bands – 355x7x2 first 3 sets 1.5″ higher
45° hyper w/SSB – 3×10
GHR w/monster mini – 3×10
Pulldown abs w/blue band – 3×10
The weight was fine until I lowered the box down to my normal height. The last 4 sets felt heavy, slow, and awkward due to my lack of flexiblity. I need to drop my training weight and concentrate on form. Although I was slow my form was better.

DEC 17 – Extra Workout

Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Rotator Cuff 1×20
Superset
Band Tricep Press Downs w/ light band – 1×100
External Shoulder Rotation w/ mini band (band Pull Aparts) – 3×20
Superset
Stability Ball Pushups
hands on ball – 2×10
feet on ball – 2×10

DEC 15 – ME BP

Blast Strap Pushups – 4×10
CG Floor Press – 45×5, 95×5, 135×5, 185×3, 225×3, 275×1, 315×1, 365×1, 385×1 PR
MM 3 Board Press – 315×5, 365x2x3
Band Press downs w/light band – 3×33
Rev. Grip Barbell Rows – 135×10, 185×10, 235x2x10
Superset
Side Laterals – 3×10
Rear Delt Raise – 3×10

DEC 13 – ME SQ/DL

Low Box SQ w/manta ray (9″ box)- up to 185×3, 225×5, 275×5, 315×5, 365×5, 405×3 PR, 455×0, add belt 455×1 PR
SSB Shrugs – 245x4x10
GHR – 4×15
Rev. Hyper – 4×10
GHR sit-ups – 4×15

Stretching DEC 12 – 18

Mon AM – lower body stretching
Tue AM – lower body stretching
Wed AM – lower body stretching
Thu AM – lower body stretching
Fri AM – lower body stretching
I started stretching last Saturday as an extra workout. My flexibility or lack thereof is hurting my squat. We originally thought my upper back was too weak and after speed squats two DE squat workouts ago we discovered it was flexibility was a major problem for me. We went up in weight our last two sets as well as raising the box two inches and my upper back did not round. My last DE squat day I did my first four sets off of a box height 1.5 inches higher and dropped back down the last four sets. The first four were better than usual and I was able to keep my back from rounding. I was prior to these last workouts rounding my back due to my lack of flexibility. My plan is to stretch before workouts and stretch five to six days a week. I plan on DE squat days to start out with a higher box and lower it as I go. I planed on reducing the number of squats on the higher box by one set a week until I am doing all sets with the lower box. My goal is to be able to sit on the box without any weight on my back. Currently I have to have at least 325lbs on my back to be able to sit on to the box. This can’t be good for me since I am forcing my self down with the weight beyond my current range of motion.

DEC 12 – DE BP

Blast Strap Pushups – 3×10
Face Pulls – 3×12
Pulldown Shrugs – 3×10
DE BP – 165x8x2
MM 4 Board Press – 315×5, 365×3
MM 3 Board Press – 365×3, 365×3
Grappler Rows – 4×10
Rolling Thunder – 4 sets (up to 180 w/ right hand, missed with left)

DEC 11 – Extra Workout

Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Rotator Cuff 1×20
Superset
Band Tricep Press Downs w/ light band – 2×50
External Should Rotation w/ mini band – 3×20
Hip Abduction w/green bands – 4×15
Ivanko Gripper – 3×10 ea. hand (held last rep on ea. set.)