Day 2–Dynamic Effort Upper Body

Second day of programming. Pretty sore in the glutes and quads with the hamstrings being really tight. Below is the workout for today:

• 9 x 3 Close Grip Bench Press @ ~50%
• 30 to 60 second rest

Accessories:

1. 3 x 12 Rear DB Deltoid Raises (shoulder)
2. 3 x 12 Knelling Cable Rope Pulls (tris)
3. 3 x 12 Wide Grip Pull Downs (lats)
4. 3 x 12 Cable Rows (back)
5. 3 x 10 Floor Presses (chest)

Worked out with my buddy Mark Brewer. I definitely perform a lot better when I work out with a partner.
I also got the pleasure of trying out a Sling Shot today. Put my raw 1 rep max of 225# on the bar. Performed the bench press with the sling shot for a double and could have done more. Was very impressed with how much the sling shot helps launch the weight out of the bottom, which is my weak spot.

Day 1 - Max Effort Lower Body

Today is the first day of writing my own programming so we'll see how it goes. Below is today's workout:

• 1 Rep Max Sumo Deadlift (Approximately 5 sets)
• 3 to 5 minute rest between sets

Accessories:

1. 3 x 12 DB Weighted Lunges (Glutes)
2. 3 x 12 Leg Press (Quads)
• Slow down (1 to 2 seconds), explode on the way up!
3. 3 x 15 Heavy Ab Sit-ups
4. 3 x 12 Cable Pull Thrus (Hips)
5. 3 x 12 Good Mornings (Back and Hamstrings)

Update: By the end I was toasted. The good mornings I cut short to 3 sets of 8 reps. I should have dropped the weight more but I was ready to get out of there after being at the gym for an hour.