29 NOV: Horizontal + quad

I don't make many false starts, but last week was one. With the kids out of school, and me trying to cram 5 days of work into 3, things got a bit hectic. Here's my Mulligan for 2010. But so far Phase 1 is off to a great start. I like the addition of unilateral work. The volume seems spot-on!

  1. v-grip cable row: 150 x 5; 165 x 3; 180 x 1; 165 x 3; 195 x 1
  2. 1-arm dumbbell row: 45 x 6, 6, 6 (per arm)
  3. Hammer Strength supported row: 180 x 12, 12, 12, 12
  4. bench press: 185 x 5; 205 x 3; 215 x 1; 205 x 3; 225 x 1
  5. Hammer Strength 1-arm supported press: 90 x 6, 6 (per arm)
  6. dumbbell bench press: 50s x 12, 12, 11
  7. bulgarian squats: BW x 12, 12 (each leg)
  8. front squat*: 135 x 12, 10, 8, 8, 8
  9. Nautlus leg extension: 120 x 21 (7top half, 7full, 7 bottom half)

*Front Squat: My legs feel seriously weak after all the running. And let's be honest, weak after skipping leg work here and there. I won't be able to make it to Runtex Tuesday night, but I'm looking forward to some MMA training on Tuesday. It'll be good to work on flexibility and explosiveness. I won't be too hard on myself as far as form and sport-specific conditioning go. it's been a while since I trained on the heavy bag.

I'll start with 135 again next Monday, but try to work up to 3 x 8 of at least 155. We'll see.

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