12 18 DE Lower

Speed Squat, bow bar + average bands week 3 (60%)
  325 x 2 x 6

  375 x 2 x 1

  415 x 2 x 1

Speed pulls + 80 lbs chain
  335 x 1 x 8

One-leg leg extension

  90 x 12 x 3 each leg

Pull-thru
  75 x 12 x 3

Low pulley row, v-grip

  180 x 12 x 3

Reverse Hyper
  270 x 25 x 4

Spread eagle sit-up
  bw x 25 x 4

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Rally Trial 1 17 1 18

Please join me in congratulating Charlie/Colleen and Gail/Stella in a successful Rally Trial this weekend. I was so proud of them. We all learned a lot and they were champs on the course.

The dogs did a wonderful job in the building and on the course. Stella showed us she could be very quiet and except a new situation, Wow impressive!!

Charlie was so relaxed and had no problem chilling out till it was his turn.

Both Gail and Colleen were calm and did a wonderful job. I think they had fun and they were sure great on and off the course!!

They were both happy to receive their ribbons and we look forward to the next trial in Feb. At the Feb trial they have the opportunity to get their Rally level 1 title. Very Exciting!!!

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1 18 ME Lower

3" Deficit Deadlift, stiff bar
  135 x 5
  245 x 3
  335 x 2
  445 x 1
  535 x 1
  585 x 1
  625 x 1 (20 lb PR)

Leg Press
  540 x 8 x 6

T-bar rows
  225 x 8 x 6

Ukranian deadlifts
  125 x 20 x 2

Reverse Hyper
  450 x 12 x 4

Land mine twist
  25 x 12 x 4

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8 18 GPP

Getting the cardio in to prepare for next weeks weight cut, and getting a little more hypertrophy work on some weak areas.

1 mile jog

abductor/adductor
  105 x 15 x 3 each

Seated calf raise
  135 x 15 x 3

Med ball twist
  8 x 15 x 3

45 degree hyper holding med ball
  8 x 15 x 3
 

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11 18 ME Upper

First bench session since bicep surgery 8 weeks ago. Probably went heavier than I should have, but I felt pretty good...

Close-grip 3-board press
  135 x 5
  225 x 3
  275 x 3
  315 x 3
  365 x 3
  405 x 3
  455 x 2, failed after 2

1-arm tricep pressdown
  40 x 12 x 4 each arm

Chest-supported t-bar row
  115 x 12 x 4

Seated dumbbell cleans
  35s x 12 x 4

Dumbbell preacher curl (dr.s orders I should only progress these 5-10 lbs a week)
  10 x 12 x 4

Medicine ball ab twist
  12 x 25 x 4

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18 Cesar Millan Molly Jane et Genoa

Sur le site : http://tgrandin.canalblog.com/ les vidéos complètes de César Millan et son livre. Découvrez aussi,-Temple Grandin, née autiste elle comprend le...

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5 18 ME Lower

Zercher squat off pins (pin 5)
  135 x 5
  225 x 3
  315 x 1
  365 x 1
  405 x 1 (PR)
  425 miss

Stiff leg deadlifts
  295 x 10 x 4

Pendlay rows
  185 x 12 x 3

Dumbbell lunges
  50s x 10 x 3

Ab wheel
  15 x 3

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