Beware the Jabberwocky!

Wednesday Nov.21

Warm up: Back and hammy stretching.

Jump rope:
10x3 min round - 1 min rest

Speed Deadlifts: (1 min rest)
135x5
225x3
315x3 conventional
315x3 sumo
315x3 conventional
315x3 sumo
315x3 conventional
315x3 sumo
315x3 conventional
315x3 sumo

RDLs
225x5
245x5
265x5
285x5
315x5
335x5

BORs
225x5
225x5
235x5
245x5
255x5 - w/ leg drive from here on out
265x5
275x5

Pb Rev. Hypers (Pb on bench holding bench legs)
x30
x20
x20

Banded Decline Situps luv these
Avg. Band x10
Avg. Band x10
Avg. Band x10

Pullthroughs
100x15
100x15

Band Leg Curls (double minis)
x20ea.
x20ea.


PreWO: 1g L-Arginine, 3tsp Greens+, shot of stove top espresso, 650mg aspirin.
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: 2 serv True Protein (40:20), banana, w/ skim milk
Later: Salad, low fat ice cream, 1 serv MRP
 
uh, the 'dog is fucking up - your post went away.

edit: nevermind - it came back.

Nice BORs dude.
 
Hhmmmmmm. Wherever you go....posts disappear.

Coincidence, I think not.
 
Me neither. Didn't grow up with a computer around. Shit, computers in my high school didn't even run windows back in the day. Oregon Trail and Scorched Earth...not so fun.
 
Thursday Nov. 22

Warm up: band pullaparts and pulldowns, hand walkouts, wall walk, dislocates.

Pause Bench
135x5
185x5
205x3
225x3
225x3
225x3
225x3
225x3

Db Clean & Press
65s x5
70s x4
75s x3
80s x2
85s x2

Dips
bw x10
bw x10
bw x10

CG Bench
135x15

Db Cubans
20s x10 x2

Face Pulls
50x20
60x20

Leg Raises
x20
x20

Standing Ab Crunch
110x10
125x12
100x50 - kneeling

PreWO: 1g L-Arginine, 3tsp Greens+, 650mg aspirin.
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: 2 serv True Protein (40:20), frozen berries, w/ skim milk
Later: Turkey....And lots of it.
 
I'm been in a self-destructive bearded funk. I drank more booze this week than I have all year. I think I'm coming out of it, but I swear I could throttle a Salvation Army bell-ringer. I may need a little sunshine.

Monday Nov.26

Warm up: 5 min stationary bike, spiderman lunge walk, pressups, mountain climbers, groiners, cat stretch.

Back Squat:
45x10
135x5
225x5
275x5
315x3
335x2
355x2
365x1
355x1
335x1
315x3

Good Mornings
135x10
185x10
225x10

Banded Decline Situp
Avg. Band x10 x3

Zercher Heavybag Circuit - All done holding a heavybag (penance for my temporary lush-hood)
10x lunge walk (forward)
10x lunge walk (backwards)
10x Step-Ups
10x Box Squats

x2

Band Good Mornings
Avg. Band x 50

PreWO: 1g L-Arginine, 3tsp Greens+, 6g Beta Alanine, 6g CEE
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: 2 serv True Protein (40:20), banana w/ skim milk, 6g Beta Alanine, 2g CEE
Later: real 2% yogurt

I don't think I can stomach the CEE again. BN was out of liquid caps so I got powder. It IS the absolute worst thing I've ever ingested. I may just throw it out.
 
Everyone knows Morman's don't get presents =>


I'll be in Phx from Dec 24th to 31st
 
i still havent figured out how im going to max. squat is most important though so i may just do squat and dead max on the same day. if i miss 495dl because i was tired from squatting, i wont care. i could do friday saturday or monday(28th,29th,31st)

ill also be doing my bench max in middle of that week too if you want to meet up for that.
 
zero for fuck sake...dont do your squat and dead PRs in the same workout...space them out at least 3 days....or you risk burning out your CNS and even if u have few more days u may not be able to do shit on them...
 
well i just dont have the damn time. I am doing smolov the first 3 weeks of december. and im supposed to rest on that week so....i could squat on the 28th and then dead on the 31st. meh.
 
29th I'm going to be in some small AZ town for a family reunion on my wife's side. Then her brother-in-law and I are racing back to Phx to watch UFC 79.

Zero which lifts do you think you can squeeze the most poundage out of before the years end? I'm guessing squat.

I tend to agree with DevilsSon. I couldn't imagine maxing both and doing my best.
 
so lets say
dec 25th(tuesday), bench max day.

dec 28th(friday), squat max day

dec 31st(monday) deadlift max day...

?

is that the ufc where silva fights? that looks cool.
 
Do it. I think DS would agree

280
405
495
-----
1180!

Do you think that'll win it?

I haven't be able to watch fights with my brother in law in years, so that'll be fun. He's the one that triangled me one of the first times I met him=)
 
aiight. thats my plan. try and meet up with me whenever you can/want. im not sure if it will have to be in the morning or evening. im not sure of my real work schedule yet.

oh...and its going to be...

300
405
495
 
Wednesday Nov.28

Running late....very little time

Warm up: bb complex

Push Press
135x5
185x5
225x6
225x4
225x4

Band pullaparts & band pulldowns

Push Jerks
225x1
225x1
225x1
225x1
225x1

Chins
6/4/2/3/1/1/1

Lateral Raises
15x10
20x10
25x8

PreWO: 1g L-Arginine, 2.5g Lecithin, 4g Beta Alanine, 4g CEE
PeriWO: 1 serv. CytoMax, 3tsp BCAAsbanana w/ skim milk, 4g Beta Alanine, 4g CEE w/ lemon juice (CEE is horrible)
Pre-bed: 1 serv night-time protein blend (30g)
 
Friday Nov.30

Warmup: hip twist, cat stretch, spidermen lunge walk.

1, 2, Sprawl
100 in 8:50 boooooo. I can has Suck

Deadlift
135x5
225x5
315x5
365x5
385x5
405x10

Low Box Squat
135x5
225x5
225x5
225x5

Db Snatch to Step-up (snatch x1, hold weight overhead, step up right, step up left)
65x10
65x10

Pullthroughs
100x20

PreWO: 1g L-Arginine, 2.5g Lecithin, 5g Beta Alanine, 2g CEE w/ lemon juice
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: True Protein Blend (40g) banana w/ skim milk, 5g Beta Alanine, 2g CEE w/ lemon juice, sushi leftover from dinner.
2 hrs later: isolate/egg/casein protein blend (30g)
 
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