September 7, 2011 Conditioning

• Overbox series jumps / Plank S.S:  10/:45 10/:45 10/1:00 10/1:00 10/1:00
• Rope Slams: 30, 30, 30
• Ab Wheel: 9.

ooooooooooooooooooooooooooof.  So jump over a short box, as soon as you land jump over the medium box just ahead of it, as soon as you land jump onto the tall box.  Do this 10 times, then immediately do a plank for a minute.  Hard to describe how obliterated I was after doing these.  The jumps were hard enough, then to go right into the plank...for the last 3 supersets I was just bleeding sweat.   I had a puddle under me after the planks.  Did some rope slams to finish up.  Tried the ab wheel....fell flat on my face on the 9th.

August 5, 2011 Lower

BB DL: 315*5 315*5 315*5
Quadrupled-Up mini-banded DL: 315*1 (105 lbs. dbs off the ground..)
Scapular Depressions: 13, 9
34" Box Jump / Seated Box Jump Superset: 15/15
Paloff Presses: 50*3
KB Stack Plank Transfers (2kg,2kg,4kg,4kg): 2, 2

Deload week for deadlifting after last weeks 400*10 effort.  Decided to try some banded deadlifts.  Obviously they're too long to actually gain tension as I lock out a rep, so I doubled them up....still too loose.  So then I quadrupled them up and anchored them to 105 lbs. dumbbells.  What did I learn? Well, seeing as the dumbbells immediately came off the floor as I lifted, I know I can lockout 525 lbs. fairly easily.  If I can get those first couple inches of it off the ground I should be good. (not sure if I'm serious or not...).   Tried scapular depressions (video below), got them from this article.  I thought they'd be incredibly easy. Whoops.  Decided to do some jump work since I've been busy the last couple Sundays when I usually do jump work.  Supersetted some jumps here. Feels good man.  Finished with paloffs, and then a plank stack transfer with kb's.  Abs are actually sore today, which never happens.

July 25, 2011 PM Upper Body

• BB Flat Bench: 230*11 235*10 240*8
• BB Rows: 240*6 245*5 250*3
• BB Push Press: 185*2 185*2 205*1
• Rope Pullups: 6, 5, 4
• P.U.P.P.: 2:00

Apparently my current 10 rep max on benching is 235.  Next week I'll try for 240.  BB Rows felt good, although again the squat rack was taken so I did them in the power cage.  I have NO idea what happened on push pressing.  I could barely lock out on any of the reps.  I thought I had loaded 225 on instead of 185 those first 2 sets.  Rope pullups were ok, pissed my grip gave out so quickly.  In positive news I hit 2:00 on Push-Up Position Planks!  I set the stopwatch on my cellphone since I already had it out for the videos of rope pullups that I took below.  I just stared straight down at it and waited to hit 2 minutes. Talk about excruciating, but I did it! At the end I thought my abs were going to cramp on me.