5-27-9
1. Box squats-445x3,465x3,495x5
2. Shoulder Press-105x3,115x3,125x6
3. 45 Degree Back Raises-with chains-3x10
4. Band Rows-Doubled Small band-3x10
5. Seated Calf raises-90x3x15
6. Sit Ups-3x???

5-30-9
1. Rack Pulls from bottom Pin-335x5,365x5,385x8
2. Chins Behind the Head(band assisted)-2x6
3. Seated Rows-155x2x6
4. Rear Delt Raises-10sx2x12
5. Dumbbell Curls-30sx2x8
A little short on time so didn't do too much assistance work. Kind of tired too. Been working overtime which I guess is good all things considered.

5-31-9
1. Foam Press(These are foam boards. The bar is about 1/4" froom the chest when at the bottom)-205x5,215x5,235x10. Thumb away from smooth.
2. Barbell Tricep Extensions-100x4x10
3. Dumbbell Rows-70x3x10 each arm
4. Seated Calf Raises-90x100(over a couple of sets)
5. Sit Ups-???

Assuming you know what side lateral raises are you do them but bend over. Hits the rear delts.

Really isolating then, huh? I'm not that specialized.

6-3-9
1. Box Squats-485x3,515x3,545x3
2. Speed Bench-95+2 sets of 1/2" chain-6x3
3. Crazy Bar Press-95(25's hanging from bands)-2x20-one close grip one wide grip
4. Seated Goodmornings-cambered bar-95x2x10
5.a. Seated Calf Raises-180x3x10
5.b. Sit Ups with a 45lb bar across chest-3x10

5-6-9
1. Deads(conv.)-335x5,365x5,385x2-Should have been 5
2. Rear Delt Raises-40sx3x8
3. Bicep Stuff
4. Forearm Stuff
Deads didn't go as planned today. I was in a hurry to get done. I am going out with my wife tonight. Both kids will be staying with friends for the night and it has been a while since we have had a chance to go out just the two of us. Still, no excuse for a crappy workout.

6-10-9
1. Sumo Deads-325x3,345x3,365x4
2. Shoulder Press-105x3,115x3,125x8
3. Rack Pulls-315x3x5(pin #3)
4. Pull-Ups-3x3
5. Seated Calf raises-90x3x20
6. Suitcase Deadlifts-135x2x5 each side

6-13-9

1. 4 Board Shirted-worked up to 405 for a double.
2. 5 Board Raw-several sets and reps ending with 405 for a single
3. Shoulder Horn-10sx3x10
4. Face Pulls-mini bandx3x10

Busy day today. We(my son's baseball team) won the big game throwing out the winning run at first and a double play at third in the last inning to win the game by one run. We are tied for first place in the league so a play off game will be coming at the end of the season. On the bad side, my bench workouts are terrible. Shoulders have been feeling great lately but I feel like I am worn out on bench days. It's like my conditioning is in the toilet. I'm debating on doing some GPP work. It may help but on the other hand, if I am already worn out will it make things worse?

6-17-9
1. Free Squats-Briefs-455x5,475x4
2. Shoulder Press-95x5,105x5,115x5
3. Flyes-25sx2x12
4. Seated Good Mornings-115x3x5
5. Sit Ups-3x10
6. Seated Calf raises-110x4x20

Cool on the kid's baseball team. What's GPP?

General Physical Preparedness. It's like being in shape enough to train for your sport. For instance, I need to be in good enough shape to make it through a workout but not to run a marathon.

That makes sense. I've started on a stationary bike lately as I was getting too burned out during my workouts. Just enough to build up the wind.

Good news with the kiddo, Jim! Isn't it great watching them grow??

Keep your head up with your lifting. I really don't know what else to say, but just stick with it.

6-19-9
1. Deads-Sumo-325x3,345x3,365x3
2. Rear Delt Raises-40sx3x8
3. Shrugs-225x2x8
4. Cleans-155x2x5
5. Curls

6-23-9
Today started off a mess. I was going through the normal stuff and got to my work sets on my squats and blew it. Weights I could handle pretty easy before were really heavy. Then I missed 515 at the bottom. I think I'm just burned out on this right now. So, I shifted gears a bit and....
1. Box Squats-315+doubled small bands-6x2
2. Hanging KB Bench Press-95x10,115x10,135x10
3. Flyes-25sx2x145
4. Band Goodmornings-One Blue band-1x10, 2 Blues-2x5
5. Ab stuff

Sorry to hear about the burn-out. I think nearly 2 straight years of intense lifting is doing the same to me. I'm not going to stop, but after my meet in July I'm going to switch gears for a while.

6-28-9
Talked with Al Caslow today about mt slump. He is the one who has been helping me with my training for a while now. We are sticking with the same sort of template but rearranging a few things.....
1. Shirted 3 Board press-worked up to 405x1
2. Free Squats-Raw-205x5,245x2x5,285x3x5
3. Raw Bench-125x5,145x2x5,175x4x4
4.a. Seated Calf Raises-90x3x20
4.b. doubled Mini band pushdowns-3x15
5. Light Abs

6-30-9
1. Sumo Deads-205x3,245x3,285x2x3,305x4x3
2. Bench Press-125x5,155x5,175x4,185x2x3,205x2x2,185x2x3,174x4,155x6,125x8
3. Rack Pulls(below the knee)-225x4,265x4,305x2x4,345x4x3
4. Curls-75x3x8
4. Abs