CATCHING UP THIS WEEK

TUES. MAR. 11
Light circuit, joint mobility, stretch

Crunch alternating with Glute Ham Raise 3x each maximum reps.

(All 3 x 10 with a 45 lbs. bar)
Squats (explosive)
Stiff Legged Deadlift (concentrating on the stretch.)
Military Press (explosive)
Upright Row (explosive)
Good Mornings
Snatch (explosive)
Bent Rows (explosive)

Overhead Squats 3 x 20 with 65 lbs.

(I took this from an article on Jesse Marunde in MILO March, '06)

WED. MAR. 12 CHEST & BACK

Dumbbell Bench Press 2 x 10 with 50's then tried the 115's but bombed them. Sucked! Couldn't get my right hand set with them on my chest.
So went down to 100's for 2 sets.

Seated Row 1 x 12, 10, 8, 2 x 6 (250, 270, 290 300 lbs.) EASY!
Incline Barbell Press in the power rack
2 x 10 with 135 lbs. then 2 x 10, 1 x 8 with 245 lbs.

Lat Pull (wide grip) 1 x 12, 8, 6, 6 (190, 220, 230)
Flyes 3 x 10 (70's lbs.)

Stiff Legged Deadlifts in smith machine 1 x 12, 8, 6, 6 (300, 340, 360)
Starting at the top and lowering then pulling the weight back up. I feel these better using the smith machine.) Heavy but manageable.

Wide Grip Chin 1 x 22 (bodyweight)
Dips 1 x 60 (bodyweight)
Back extensions 1 x 25 (bodyweight)
(Just pumped out here.)

Light Atlas Stone lifting for repetitions til failure with 125 lbs. stone to finish.

THURS. MAR. 13 JUIJITSU (Sparring, striking and basic throws)
Not at my best feeling sluggish and just trying to go through the motions. Gotta do better! Wake up!

FRI. MAR. 14
Deadlifts (olympic bar) 3 x 20 (55%, 65%, 75%)
Pullovers 3 x 20 (55, 65, 75 lbs.)
(Done SUPER SQUATS style. The 295 lbs. Deadlift final set fealt great! Could've done it with the belt. Will add weight next time. Done without straps too. Only liquid chalk.)

Zercher Squats 3 x 20 (55%, 65%, 75%)
Pullovers 3 x 20 (55, 65, 75 lbs.)
(Done SUPER SQUATS style.)

Run & Lift 8 x 5 35 lbs. 2 handed Kettlebell Swings x 5 and sprint.

Log Lift 1 x 20 135 lbs. empty log.
(Done SUPER SQUATS style. This is just WRONG AND SICK! )
Pullovers 1 x 20 50 lbs. plate

GOOD DAY! I got interviewed for a college broadcasting project at work then one of my clients got an interview with the local paper after our training session after the reporter, who is a gym member and written a couple articles on me saw the Deadlifting we were doing. Client is a powerlifter and women's 56 kg provincial champ.