Week 1-30-17

Back at it. This week went fairly well Tuesday ay Excel, Wednesday at Turlock Fitness then Saturday at MA. Went out Friday night to a crab feed, rich food and a couple of Jack Daniels. Felt pretty rough Saturday morning, 2 hour drive to MA a few cups of coffee and and hard work out. Jen and I went to breakfast after at the Redwood Cafe in Cotati, had a great time. Mimosa, eegs and a waffle.

 

Day 1 (reps*sets) Warm-ups: Working weights:
PC&J 2*3

 

50/2*2, 60/2, 70/2, 75/2 75/2 75/2
MSoB@above knee 3*3

* w/o touching body

30/3, 40/3 40/3 40/3
SGBNPP&OHS 4+1*3

 

40/4+1 50/4+1 50/4+1 50/4+1
a. Bench 5*4 60/10, 85/7 a. 100k a. 105K a. 110K
b. BOR 8*3 100#/10 b. 140# b. 145 b. 150
c. Side Bends 12*3 c. 55# c. 60# c. 65#

 

Day 2 (reps*sets) Warm-ups: Working weights:
PS 2*3 40/4*2, 50/2, 55/2, 60/2 60/2 60/2
MCoB@above knee & Thruster & PP 2+2+1*3

* w/o touching body

40/2+2+1 50/2+2+1 50/2+2+1 50/2+2+1
CDL 5*3 90/5 110/5 110/5 110/5
a. Seated Db Press 8*3

b. Db Curls 10*3

c. Ab Mat Crunches 30*3

a.

30#

b.

50#

c.

Bw

a.

35#

b.

55#

c.

Bw

a.

40#

b.

60#

c.

Bw

 

Day 3 (reps*sets) Warm-ups: Working weights:
S w/o moving feet 2*3

 

Bar, 40/2*2, 45,50,55,60,63,63
C w/o moving feet & Jerk 2+2*3 Bar, 50/2+2 60, 65, 70
FS 4*3

 

50/4, 65/4 70/4 70/4
a. WG Pull-ups 6*3

b. French Press 10*3

c. PUPP 60s*3

a.

Bw

 

b.

65#

 

c.

20k

a.

10k

 

b.

70#

 

c.

20k

a.

15k

 

b.

75#

 

c.

20k

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