Okay, I have enough ego and self-absorption to have my own OS posting. Now, I just need to not be lazy.
Here's what I did over the past week: starting the OS, working imbalances, getting some strenght conditioning in, etc.
I got a membership to Powerhouse Gym in Hoodbridge. They have a room with 2 DL platforms and actually allow the use of chalk. Some big dudes and freaky hot athletic chics there. I did this cuz my w/o partner went and destroyed his shoulder. So, I will use the dudes and their attitudes for motivation.
2 NOV Push
Dynamic Warmup
PushPress - 135 for 4 reps by 3 sets - timing and speed
Seated Mil Press - 135 for 10 reps by 4 sets
DB bench - 70 for 10 reps by 2 sets, and 70 for 8 by 2
Upright row - 115 x 8 x 2
DB Ext's (Tri's) - 35 x 10 x 2, 35 to fail - tri's were smoked and are weak, esp. the left
Tri pushdowns - 2 x drop sets to failure
Stone chair - 25 x 20 x 2
5 NOV Pull
Dynamic Warmup
javorek complex - 25 x 2
DL - 225x3, 315x 3, 405 x2, 455 x 1, 495 x 1, 455 x 5, 405 x 8
Rvs grip BO row - 225 x 10 x 3
Lat PD - 160 x 10 x 2, 160 to 8f
cable pully side bends - 50 x 10 x 3
Hyper Xt abs - 10 x 4