8/3/2012

• Stretching and mobility work
• Bench press: 45 X 10, 95 X 10 X 2, 135 X 10
• Triceps push-downs: 50 X 10, 65 X 10, 80 X 10

Notes:

• Very light day...working back up on bench.

Congrats on feeling better and on the DL!

I know you have a huge stake in this and are doing lots of good work - do you have an opinion yet on whether or not the DOJ will pay back FT players based on what was left in their accounts?

Always exciting to see an update and then the incoming Cha response. TE, what kind of medium term programming are you planning?

8/5/2012

• Stretching and mobility work
• Seated OH press: 95 X 10 115 X 8, 135 X 5
• Pullups: BW X 8 X 2
• Conditioning training: 1 hour elliptical training, for 685 kcal

8/6/2012

• Stretching and mobility work
• Squat: 45 X 10, 135 X 10, 185 X 8, 225 X 5, 245 X 5
• 13" box squat: 135 X 10

Thanks! It felt great to pull some weight. Better...it didn't feel exceedingly heavy. I expect this one to go up soon.

I think they'll go with player balances. PPA was permitted to submit a request on behalf of the player community (here) and we made the case for it to proceed that way.

Thanks!

I always look forward to responses from Cha, you and everyone as well -- Cha especially, as he has good insight into my specific training issues and goals.

As my main lifts are going fine, I'll return to 5/3/1 this week or next.

8/11/2012

• Stretching and mobility work
• Bent over row: 45 X 7, 135 X 10, 225 X 5, 295 X 7, 315 X 5, 335 X 5
• Ab wheel: BW X 10 X 3

8/14/2012

• Stretching and mobility work
• Bench press: 45 X 10, 95 X 10, 135 X 10 X 3
• Triceps push-downs: 50 X 10, 65 X 10, 80 X 10

8/15/2012

• Stretching and mobility work
• Deadlift (sumo): 135 X 7, 225 X 5, 275 X 5
• Good mornings: 135 X 10

8/16/2012

• Stretching and mobility work
• Conditioning training: 1 hour elliptical training, for 700 kcal

8/17/2012

• Stretching and mobility work
• Bent over row: 45 X 7, 135 X 10, 225 X 5, 275 X 8, 305 X 5, 335 X 5
• Bench press: 45 X 10, 95 X 10, 135 X 10 X 2, 95 X 30 X 2

Notes:

• 5/3/1 Week 1

8/19/2012

• Stretching and mobility work
• Squats: 45 X 7, 135 X 7, 225 X 5, 255 X 5, 275 X 5
• Box squats (13" box): 135 X 8 X 2
• KTEs: BW X 5 X 2
• Farmer's walk: 80s X 300 ft
• Conditioning training: 1 hour elliptical training, for 651 kcal

8/20/2012

• Stretching and mobility work
• Seated OH press: 45 X 10, 95 X 5 115 X 5, 135 X 5
• Pullups: BW X 10, BW X 8
• Close grip pullups: BW X 6 X 2
• Conditioning training: 0:35:15 elliptical training, for 400.0 kcal

8/23/2012

• Stretching and mobility work
• Deadlift (sumo): 135 X 5 X 3, 225 X 5, 255 X 5, 295 X 5
• Good mornings: 135 X 8, 185 X 8
• Conditioning training: 0:50:41 elliptical training, for 600.0 kcal

8/25/2012

• Stretching and mobility work
• Bent over row: 45 X 7, 135 X 10, 225 X 5, 275 X 3, 315 X 3, 355 X 4
• Horizontal pull-up: BW (feet on stability ball) X 12, BW X 10

8/26/2012

• Stretching and mobility work
• Bench press: 45 X 10, 95 X 10, 135 X 15 X 2, 95 X 30 X 2
• Triceps push-downs: 65 X 15, 80 X 10, 95 X 5

8/30/2012

• Stretching and mobility work
• Squats: 45 X 7, 135 X 7, 225 X 5, 275 X 5, 295 X 3
• Good mornings: 135 X 8, 185 X 8