SPEED DAY

TUES. MAY 20TH
A.M.
Bottom Position Squats
135 x 10
225 x 6
315 x 3
365 x 1

Partial Deadlifts 1 x 10 (75% or 395 lbs.)
(EASY! No straps.)

Good Mornings on smith machine 3 x 3 (235, 245, 265 lbs.)

P.M.
Juijitsu 90 min.


WED. MAY 21ST
ARMS

5 X 8 -12 @ 80% of Heaviest weights.

Barbell Curl (EZ Curl bar)
Dumbbell Curls seated
Standing Bent over Concentration Curls
Bar Cable Curls 5 sets til failure (Drop sets minimum rest)
Wrist Curl 155lbs. then 135 lbs. til failure.

5 - 6 X 8 -12 @ 80% of Heaviest weights.

Tricep Bar Pressdowns
Lying Barbell Headcavers
Cable Kickbacks

(Fealt good to train arms directly again. :) )

THURS. MAY 22ND JUIJITSU 1 hr.


FRI. MAY 23RD SPEED DAY/ DYNAMIC EFFORT

Overhead Barbell Squats 2 x 5 45 lbs. bar.
Alternated with
Bosu Ball Push ups 2 x 5

Medicine Ball Slams 2 x 5
Plyometric Squat Jumps 2 x 5

Bottom Position Squats:
5 x 2 (50% or 205 lbs.)
5 x 2 (60% or 245 lbs.)
30 seconds inbetween sets of 2

(I set the safety pins 1 level lower but it was light so worked on depth and flexibility. Legs were still hurting from Monday and blew right up! Last set at 245 was BRUTAL!)

Seated Military Press:
5 x 2 (50% or 125 lbs.)
5 x 2 (60% or 155 lbs.)
30 seconds inbetween sets of 2

Snatch Grip High Pull:
5 x 2 (50% or 165 lbs.)
5 x 2 (60% or 195 lbs.)
30 seconds inbetween sets of 2

Log Cleans (at home.):
5 x 2 (60% or 135 lbs.)
30 seconds inbetween sets of 2

(No belt, straps or wraps today on anything atall.)