4/27 Power Training; ME Lower

1A) Spider Bar Box Squat (1" below parallel)
w/u to 366 + Heavy Bands
*add briefs
456 + Heavy Bands x2
546 + Heavy Bands x2
636 + Heavy Bands x1
686 + Heavy Bands x1 (@ parallell)
2A) Step ups 4x8 to 225
3A) GHR vs mini bands 3x max reps 15/12/10
4A) Seated good mornings 3x10
5A) Mini band leg curl x100
6A) Regular sit ups with bar start bar in decline bench position end in overhead 3x8 to 105
7A) 1 Min Planks x3 *tomorrow
8A) Light Sled Drag (Half Mile) *tomorrow

Wow!! Tons to get done today and I did my best but 2 hours and 15 minutes wasn't quite enough time.  I felt good today and can see that all this work that I am putting in will definitely benefit me later.

4/26 Power Training; DE Upper

1A) DE Bench Press
225 + Doubled Mini Bands + Wide Grip x3x3
225 + Doubled Mini Bands + Med Grip x3x3
225 + Doubled Mini Bands + Close Grip x3x3
2A) CG Bench Press 275x8
3A) 3 sets max bwt pullups w/ 1 min rest 15/10/8
4A) Chest supported rows, 3 chain per side cambered sq bar 3x8
4B) Chest supported row shrugs in same position 3x20
5A) One arm db rows 3x8 @ 150
6A) Db windmills 4x20
6B) Band pull aparts 4x20
7A) Sit ups vs. mini bands 3x max reps 10/8/8 *these were difficult but awesome.

Overall an awesome training day today.  This was the most difficult day i've had this week in terms of conditioning and accessory work.  My strength feels great and so does my CNS.  Excited to squat tomorrow!!

4/24 Power Training; DE Lower

1A Box jumps on to 24” box 3x80lbs (could have gone heavier, but my next dumbbell is 150)
2A DE SSB Squats 10x2 @ 375lbs vs gray bands
3A DE Deadlifts (Comp Stance) 8x1 @ 335lbs vs monster mini bands
4A Light Band Sumo stiff leg deads 3x8
5A Suspended good mornings 1x100 @ 45lbs
6A Abs 45 lb db max rep toe touches x3
6B One min planks x3 sets
7A Missed my Sled Drags, ran out of time

I've been worried about fatigue over the past week or so but two days into Shanes training and I am feeling great.  I am already confident he knows exactly how to program for me in order to get the most out of my body.  Looking forward to the rest of the week!!

4/23 Power Training; ME Upper

1A Bench Press
w/u to 315x3
*add Reverse Black Bands
506x3
596x1
676x1
2A Pin three CG BP vs Mini Bands 3x8 @ 225
3A DB kick backs 3x8
4A Tate presses vs Mini/Light Bands 1x100
5A Incline side laterals one arm at a time no rest 4x20
6A Toes to Bar 3x max reps one min rest 9/8/7
7A Standing Situp Band Isometric Holds x3
8A Sled Drag down back 50 yds x3