6 x 40

APR. 30 MON. WEEK 4

Light/High rep week.

Been doing a lot of heavy near maximum lifting for the past 2 monthes so it's time enough for a slight reprieve.

Farmers Walk: 30 min. sprints with 55% 110's for 15 min. and then 40% 75's for 15 min. rounds. (Cardio, back, trapezius, grip, hips, calves, thighs, stability)
Lift, carry like suitcases to 1 end, drop, turn around and lift and go again style.

(EASY was RUNNING around the yard with the weights! Full running strides!
No belt here just chalk on hands. Just for good cardio really. Can't wait to go heavy on these again soon! )
Calves were blown right up here!
These are NOT walking lunges! You step normally just as you would walk down the street. Short, quick steps controlling the weights.

Supersetted the following upper/lower pair of exercises at 6 x 40 each
Dips (parallel bars) (Chest, anterior/front deltoids, triceps) and...
Bottom Position Squats in the power rack using 60% of my 1RM (1 REPETITION MAXIMUM)or 195 lbs.
(no powerlifting suit, wraps or belt) (Legs, hips, back)

This idea was based on the Endurance Strength Training chapter in ROCK, IRON, STEEL by Steve Justa that can be purchased at www.ironmind.com or http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1342
Interesting book in my own library!

Dips were bodyweight only and fealt easy!
Squats weren't too bad but the last 40 rep set I was counting down in 10's. Set 5 and 6 the Farmers Walks were coming back to haunt me in my quads and hamstrings especially! Lifted the Squats very explosively and quickly up.

My back and legs feel much stronger now I can tell.

GRIP WORK:
Gripper Squeeze and hold til my hand opened
Cable Crossover bottom cables Hold as long as I could 3x

-JEFF