MON. NOV. 17TH
www.phoenixancaster.com

Squat 5x5 (135, 225, 315 X 5, then 365 x 2 x 5)
(First 5 were heavy and after I adjusted myself under the bar I was able to stand up with it comfortably. Nearly lost the bar backwards on the last rep of the second set of 5 on the last rep. But sat down riding with the bar setting it on the pins under control. A controlled crash really. I think I went too back on my heels.)

Leg press 1 set of 100 reps 6 plates a side
Superset with
Leg press Calf Raises 1 set of 100 reps 6 plates a side

Stiff Legged Deadlifts 4 x 8 80%

Stability Ball Roll outs 2 sets of 25.


NOV. 18 JUIJITSU 90 min. www.hsma1.com