[Kevin T.]

September 21, 2007

Double Workout Today because I'll be away for the weekend without access to a gym.

Lower Body - Speed Strength

A) Reactive Squat: 6x4 @ 42% of 1RM: 75

Kinda fun actually :p

B) Speed Deadlifts: 8x2 @ 55% of 1RM: 140

Felt good to be back to deadlifting and I liked the speed I was able to use.

C) Walking DB Lunge: 4x5/side @ 42.5

These made me sweat profusely.

D1) Band Pull-Throughs: 3x10
D2) Bar Rollout - Knees Elevated 4" 3x10

September 21, 2007

Upper Body - Speed Strength

A1) Decline Close Grip Bench Press: 4x4 @ 115, 125, 135, 135
A2) Neutral Grip Pull-Up: 4x4 @ BW
B1) Prone Trap Raises: 3x12 @ 5
B2) Cuban Press: 3x10 @ 5

Dropped the push jerks for today because I don't have any room to do overhead movements and I just read Tony G. :"Simple answer: decide what they should NOT be doing, and go from there. A great example would be baseball players. The vast majority do not need to be performing overhead movements, and we tend to exclude any overhead pressing (more specifically any BARBELL pressing) into their programming." Next week, I will get outside and do these with DBs.

Dropped the Prone Internal Rotation because I shouldn't be doing internal rotation work while playing baseball. I need to focus more on external rotation to counteract the stress of throwing.


While I should feel pretty fried today between the two workouts, mowing the lawn and working on two cars with temps in the 80s, I still feel fresh and good to go, which is another benefit of getting back into shape. I'm grateful I took the time to clean up my diet and found other ways to exercise to get into shape. I'm also glad I had the break from lifting, as it gave me time to recharge. I'm looking forward now to getting bigger at a very gradual pace.

My goal is to be at 205 (+15#) by graduation in the beginning of June. With 8-9 months, I have no doubt that I'll be able to accomplish this with minimal fat gain. As for #s, I'm setting the bar at: 400 deadlift, 275 squat, and 200 bench. I don't know where I stand with those right now, and I don't plan on testing them until the end of Phase III in 7 weeks. Then, I'll have my deloading week and will start up with the Static-Proficient templates.