Our Only Hope

IS VENGEANCE!

100th post.

MP/BENCH DAY

Warm Up:

Band Pull Aparts: I's, T's, Y's x 20 x 3

Static Stretching

Military Press:

45 x 10

45 x 10

65 x 8

85 x 5

95 x 5

95 x 5

115 x 3

135 x 2 -> 95 x 12 (quick drop set)

Pullups: (I found a dip/pullup belt amongst a box of stuff at Lexen)

Bodyweight x 10

+25 x 5

+25 x 5

+35 x 5

+45 x 5

+65 x 1

+80 x 1

+90 x 1

Btw, those are real pullups. All the way up, all the way down. No half rep, kicking my legs bullshit.

DB Bench:
55 x 15

60 x 15

65 x 10

Chest Supported Row: Using a monster mini band wrapped around the bar.

1 plate x 1o

2 plates x 10

2 plates x 10

The idea here is that you're maintaining tension at the top of the lift, which is a point on the CSR where the weight seems to taper off. So now you've got tension where before you didn't, at the most crucial part of the lift.

CSR w/ Monster Mini

JM Press:

95 x 8

115 x 8

135 x 6

Gripper:

2 plates x 30 +20 second hold

2 plates & 2 quarters x 10 +20 second hold

2 plates & 2 quarters x 10 +20 second hold

Cable Crunch:

90 x 15

100 x 10

100 x 10

Tomorrow will be my first day of Bjj/MMA since I've come back. I'm not exactly sure on how I'm going to organize my training / lifting schedule, so for now it's going to be a haphazard roll with the punches kind of thing until I get accustomed to the new routines. Probably going to a 3 day a week lifting routine, one lower body day, one upper body day , and one strongman/athletic day. We'll see.