Big week, medium weights

Monday Nov 8th/2010
Bike interval sprints 15 mins

Tuesday Nov 9th/2010
A.M. 30 mins treadmill

P.M.  MAF

Box jumps- 2 sets of 3 to 39"

Military Press-135X8, 150X5, 175X5, 200X5 (very careful and controlled reps, lock-outs were not complete)

SSB Box Squats- 135X10, 225X5, 315X5, 405X1, 465X1, 475X1, 485X1

Barbell squats-315X10, 315X10, 405X10
Buf bar GM's- 225X10, 225X10, 225X10

Weighted sit-ups- 45lbs X15, 45lbs X10 (these cause my abs to cramp up super hard, never able to complete all sets)

Prowler-2 singles, 1 double

Wed Nov 3rd/2010
Bike interval sprints 15 mins


Thurs Nov 11/10
MAF

DE Pulls-6 sets of 1 @445

2 board bench press-225X8, 275X3, 315X3, 345X2, 365X1, 385X1, 395X1, 275X13

DB rows-120X35sec/arm, 3 sets, 1:30 rest between each set (averaged 15 reps)

DB incline-90X35sec, 3 sets, 1:30 rest between. (averaged 10 reps)

BB Curls- 75X35sec, 3 sets, 1:30 rest between (avg 10 reps)

Rope pushdowns-100X35sec, 1:30 rest (avg 12 reps)

Just changing up a bit to keep things interesting. very difficult to complete the last set of each exercise, and massive pump.

Threw in a few extra sets of lat pulldowns X12 @160 here and there.