Christmas Week Training

On Monday, my family and I traveled to Redding for my family's Christmas. This meant I would be training in foreign territory, which (in my opinion) is always good to put a spark in your training. Example: I was going to deadlift on Tuesday but my mom wanted me to train on Wednesday to "show me off." So, just for my mom, I lifted a little heavier. Merry Christmas Mom.

Here is my week of training:

12/22/09

Deadlifts

565 x 2 x 1

Speed Deadlifts

475 x 3 x 5

Three Circuits of the following:

Stiff leg deadlifts

315 x 8 x 3

Bent Over Rows

225 x 8 x 3

Underhand Lat Pulls

140 x 8 x 3

Back Ext. Mach

Rack (220 lbs) x 8 x 3

Concentration Curls

45 x 8 x 2

Straight Bar Curls

115 x 8 x 2

12/24/09

Bench Press

255 x 5 x 2

Narrow Bench Press

225 x 5 x 2

Incline Bench Press

210 x 5 x 2

Standing Military Press

135 x 8

155 x 5 x 2

Side Laterals

40 x 8 x 3

One Arm Dumbell Exts

50 x 8 x 2

Tricep Ext. Mach

100 x 8 x 2

12/26/09 (Back at my gym)

Box Squats w/ green bands (lowest box in gym with blue mat and one board) - Used the new SuperLift Monolift

325 x 2

375 x 2

415 x 2

415 x 2

415 x 2 (added one mat)

415 x 2

235 x 20

Front Squats w/ Mastodon Bar

240 x 8 x 3

Sled (1 rep equals up and back twice)

210 x 1

250 x 1 x 2

Standing Calf Raise

220 x 15

275 x 10

330 x 15

330 x 10

Dumbell Calf Raises

100 x 15 x 2

12/27/09

Speed Bench Press w/ double black band

135 x 8 x 2

185 x 8 x 1

225 x 8 x 3

135 x 8 x 1

Abs

Note: Toyed around with Mark Bell's benching apparatus that looks like a big knee wrap. That thing is amazing...takes a lot of pressure off of my shoulders. I will use it again and post a video. Great device.