OS '08 Week 13

[miked]

So, tonight marks the start of week 13 of the 2008 Off season. Man, hard to believe we have already worked through 3 months.
The drills and throwing on Sunday was just what I needed. The weather was very nice, too.

So, tonight I did a 5x5 variation focusing on moving moderate weight quickly and really working on reversing the weight from eccentric back through the concentric phase.

Push Press - 185x5x5
Banded Flat Bench - 185x5x5 - - not sure how much the bands added. I had them doubled up. Felt like maybe 205 at the bottome and 245 at the top.
Standing DB Military Press - 65x5x5
Inc DB Bench - 65x5x5 - - at the bottom of the eccentric phase I let the weight drop into the stretch reflex and tried to drive them up as fast as possible. If you do these, don't go too heavy and don't exaggerate the drop or you will find yourself with a tear like our brother Beausephus.
Core:
60# D-Ball toss against the basement wall - 10 reps braemar style from the right and left, and 10 to the front
Stone Chair with D-Ball - 10 each way x3
KB side swings - 10x2 sets to each side
D-Ball crunches for 50 reps - - on back with D-Ball held at arms link above chest

In case you can't tell, the D-Ball is my favorite new toy.

[bjketchem]

very nice work Dickens and I'm glad to see my bands are getting some work as I lay in my lay-z-boy

so we gonna lift this friday at the Spa? I should be better by then.

btw, the bands are 90 at the top and 40 at the bottom when doubled up. so you were more like 275/225.

[miked]

Dang, I must be stronger than I thought.

[barbe705]

What's a d-ball?

[Clancelt]

Not the same as d-bol I hope lol, I think it's like a soft medicine ball.

[miked]

Eric is right on. They are like extra heavy med balls. Think of the kick ball you played dodge ball with in grade school made of even heavier rubber and filled with sand. They are pretty compact, too. My 60# is about 12 inches in diameter.

[Rich McClain]

This would seem like a pattern for the day 4 of the last two cycles. No excuses, I just didn't make time for working out. Yeah, running kids here and there along with new class, Principles of Accounting, attributed to missing six days in a row, but I had all weekend and I did nothing.

Temperature 48 degrees in the garage. Weights were all sweating from being frozen then the rain contributing to the humidity.

Day 4/Cycle 5
Power Cleans 135x3x3
Bench 175x3, 195x3, 205x1, 135x10
Overhead Squat 145x5x3
Dead Lift w/Hexbar 275x5, 295x5, 315x5
Shrugs w/Hexbar 325x5, 345x5, 365x5
One arm DB snatches 70x5x3 I focused on dropping my arse down initially then exploding up with legs active immediately
Core Crushers 135x5x3
Reverse Hypers 35

Moderate numbers for myself with minor changes up and down compared to last time I did Day 4 workout.