Forgetful Fridays

Fridays are the day that I do shop work. AKA: build equipment to fill orders or for myself.

The last 2 fridays in a row, I've been working on a new bench press bench for my Renfrew Gym.  Its off the charts!  Its a very sick bench.  But it has caused me to work late into the evening and forget about doing my interval cardio.  Damnit! 

I completed the bench and its now on the floor at the new Renfrew Facility.  So fridays are mine again.

Thursday Nov 25/2010

AM session- 30 mins treadmill

PM session
MAF

DE Deads-worked up to 455 for 6 sets of 2
Box Jumps-  2 sets of 3 jumps to 39"

2 board press- 225X3, 275X3, 315X1, 365X1, 385X1, 400Xfail, 275 to chest X9
Pressing was not feeling super strong tonight but I went for it anyways.  The down set is an indicator of where I was at this night, compared to the previous week.

T-bar rows-3platesX15, 4 platesX10, 4 plates X 13 drop 3 platesX5, drop 2 plates X 6, X3, X3, X3
Incline DB press-90lbs X12, 90X10, 90X10

Chins-3 sets of 12
face pulls 3 sets of 20

Saturday Nov 27th 2010

Squats-worked up to 545X1, 545X1, 545X1, 545X1, 495X7  (all squats were legit deep, performed at the JNI)

Box Jumps- a few sets of 3 to 42" (used a step in)
Chins- a few sets of 12
Power cleans- 4 sets of 3 @  100kg

Sunday Nov 28th 2010
AM- Hockey 1 hr

PM- ACC

Feel good shoulder circuit X2 rounds

GHR-2 sets of 12 (blk band)
DB side bends- 2 sets of 15/side
Bulg split squats-2 sets of 15/leg +25lbs

Blast strap p-ups-2 sets of 20
Chins- 2 sets of 15

DB shoulder side raise
Rear raise