Day 1 will almost always be my max effort lower body days -- that way I get the job done right off the bat. I started out with a max effort sumo pull. After some warm-ups and activation I started my pulls.
154x10
198x8
264x5
308x3
331x1
352x1
384x1
419x1 Raw PR
462xmiss- completely stapled to the floor
My assistance for that day was 3x10 GHR w/25# + some core work
To keep my work capacity up I am going to finish all my lower body days with Prowler pushes.
90# X 6
Tuesday
Upper body conditioning day/rep day
Same warm-up
3 cycles with 3 exercises per cycle 3 sets per exercise different reps
This was a great workout-I'll go into it a little more next time but it was hard, challenging, changing, and I felt great...still feel great afterwards. The push-ups were alittle humbling though.
2 days into the new cycle (12weeks) and I'm pretty much loving it. I am excited about my next two training days and even more excited about the next 2 weeks and the next 10 weeks after that. We'll see how it all goes, I've made some changes to this program from my lessons learned in the previous one --- and this new one has some difference than the last one.
Word of the day: excited
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