- Upper Body Day / Pre Race Strategy

Not a good day today. I got everything in and felt good going into the gym but I was not able to put up the numbers that I wanted to. Strange.

Looking forward to racing this weekend and the thought for the workouts leading up to Saturday is to rest tomorrow (Wednesday), do a football field conditioning day without weights on Thursday, rest Friday and kill it on Saturday. I was thinking of using weights or the football field conditioning but my leg is aching this morning (after an upper body workout) so I am not going to push it.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Squats w/12 kg bar (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Pushups (http://youtu.be/sqiV1mbqbtA)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 5 sets increasing in weight and decreasing in reps 20/15/10/5/3.

• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (http://youtu.be/Xglwz5hwRYs) ** I start from the floor every rep and bring barbell to my chest. Purpose is to exactly replicate the bench press in reverse.
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Pull Ups (P) / Dips (D) / Chin Ups © / Monkey Bars (M) / Toes-To-Bar Leg Ups (L) / Rope Pull Ups (R)

Notes / Results:

• Time: 70 minutes
• Weight: 195
• Bench Press
• Previous high: 3@155
• Sets: 20@110, 12@115, 10@115, 5@135, 2@145
• Pull Ups(P)/Dips(D)/Chin Ups(C)/Rope Pull Ups(R)/Monkey Bars(M)/Leg Ups(L)
• 5P/3C/5D/M/1R/5L/5D/4C/M/1P/4D
• Press
• Previous High: 3@100 or 1@105
• Sets: 17@65, 12@70, 9@75, 5@85, 3@90
• Barbell Row
• Previous High: 4@170
• Sets: 20@110, 15@115, 10@135, 4@155, 1@165
• Finisher: 30 Burpees