Just flat weight. Would use bands if had a platform I could hook them to.

Today
100 pullups: bw
Supersetted with
Donkey calf raise
8x8: 500 ( to light, but all it will hold)

I do speed pulls vs the orange elitefts short bands: http://www.elitefts.com/documents/band_strength.htm. They're short enough so you can just loop them around the bar and then stand on them.

May have to try that.

Thursday:
Felt like ****. Went super light.

Press
8x3(on min): 145

Oly squat
8x3on min): 275

Saturday
Press grip bench
7x3(90s rest): 230 + 70 lbs chains

One arm row
3x10: 120

Today
Went out last night and felt terrible.

Superset
Front squat
8x2: 245

Drop jump
8x3: 18" box to 30"-39" box (initially someone else was using the 12" so just tried to land without bending my knees on the 30", then used 39")

Power clean
10x1: 205

Kettlebell swing
3x10: 40kg (just wanted an excuse to workout on the gym's outdoor deck which overlooks the ocean and take AdvantGe of the 70 degree day)

Hopefully will sleep better this week and be able to use a decent amount of weight next weekend. Going to take it easy during the week.

fwiw, Andy Bolton usually trains with relatively light weights when he DLs. He emphasizes speed when he uses lighter weights.

Going to try it out. Would be nice if I could get the benefits of deadlifts w/o feeling like a wreck.

Tuesday
Forced a light workout just to do something. Didn't sleep well

Push press
10x3 (on min): 185

Donkey calf raises
5x8: 10 plates

Today
Power clean front squat complex
5x1-2: 225

Speed trap bar deads
8x3: 350

An wheel
2x10

Yesterday
Press grip bench
7x3: 235+70 lbs chains (90s rest)

Pullups
1x15: bw

Kettlebell rows
2x15: 40 kg

Today

Superset of front squat and box jumps

Front squat
8x3: 225

Box jump
8x3: 42"

Going to try and go up 10 lbs a week on the front squats. Form is terrible right now. May have lost some mobility as I felt like I was losing lumbar extension at the bottom.

Was travelling most of the week so didn't do much.

Wednesday
Hotel gym

BSS
3x10: bw+ 60
Pull ups
3x10: bw
Standing dumbbell press
3x5: 70s

Today
Closed grip bench
7x3: 240+70lbs chains (was hard)

Dumbbell rows
3x10: 120

Pullups
1x14: bw

Power cleans
Singles Up to 255

Decent workout today

Superset powerclean front squat complex and box jumps

Powerclean front squat complex

8x1-3: 235

Box jumps
8x3: mix of 45" & 42"

Short workout
Speed deadlift
8x3: 350

Power cleans
5x1: 225

Followed with the ultimate in post workout nutrition. 2 4x3's animal style. Usually 4x4s, but on diet.

Push press
7x3: all between 205 and 215

One arm assisted pullups
8x3: bw- 80

Got any goals with your training? Also any good stories about recent ISFing?

Near term goals are something like 350 front squat and maybe a 315x3 closed grip bench.

today

Superset front squat box jump. (had minimal time before catching a flight)

Front squat
8x3: 245

Box jump
8x3: 45"

Quick story from earlier this week
I enter a garage into my place via an ally that while technically one way is big enough to fit two cars and given the busy nature of the street you would enter on if you went The right way it would add a few minutes of dealing with traffic.

I enter wrong way and as I get to get garage there is a midget in a Prius there at the same time opening the garage door. He makes a gesture to me. I roll my eyes.

I see him in the elevator and have the following conversation

Ginger midgit (he is about 5'4" with red hair)
" you realize that is a one way"

Me: Do you do parties

Ginger midget: confused look

Me: I always wanted to have midget tossing at my birthday party. Again do you do these.

Ginger midget: turns red

Me: whats wrong. Do you people prefer dwarf now? Munchkin? **** I cant keep up with this pc sillyness.

Ginger midget: runs out of elevator when it hits his floor.

Did that really happen? Thats the funniest thing I have read in forever

I lol'd

+1