The past couple months have been a major letdown. Some jackass ran a red light and took out the front end of my car about a month ago and then I hurt my knee doing a simple sprawl drill at practice. Needless to say, I haven't been able to train consistently since early-December. My knee is still a bit cranky, but it's not enough to slow me down. I played around with Westside aka conjugate periodization in the summer and have used DeFranco's version off and on over the past 2 years or so and I'll be sticking more with the 1-3 rep range on upper, but will do a true ME on lower. A new gym opened up by my house (it's actually a Metroflex affiliate) where I will be training others and they have some toys that I haven't used very much: a reverse hyper and a GHR machine.
Current Split:
Mon-ME Upper
Tue-DE Lower
Wed-Off
Thu-DE Upper
Fri-ME Lower
2-3 Prowler sessions will be thrown into each week to keep the GPP high and to use as a marketing tool for me personally.
1/16-ME Upper
1-Board Press
135x5
185x5
225x3
245x3
Kroc Rows
120x17
120x16
120x21 (PR)
Incline DB Press
70x15
75x12
70x12
80x10
Pressdowns/TYs/Band Pullaparts (mini)
90x12/20x8,30x8/15
90x12/20x8,30x8/15
90x12/20x8,30x8/15
90x12/20x8,30x8/15
Getting used to the new benches as the pad is really shallow compared to the bar placement and it was a bitch to get the bar out and stay tight, but I made due with it. Everything else went well and I surprised myself by getting that many reps on my last set of Kroc rows.
Current Split:
Mon-ME Upper
Tue-DE Lower
Wed-Off
Thu-DE Upper
Fri-ME Lower
2-3 Prowler sessions will be thrown into each week to keep the GPP high and to use as a marketing tool for me personally.
1/16-ME Upper
1-Board Press
135x5
185x5
225x3
245x3
Kroc Rows
120x17
120x16
120x21 (PR)
Incline DB Press
70x15
75x12
70x12
80x10
Pressdowns/TYs/Band Pullaparts (mini)
90x12/20x8,30x8/15
90x12/20x8,30x8/15
90x12/20x8,30x8/15
90x12/20x8,30x8/15
Getting used to the new benches as the pad is really shallow compared to the bar placement and it was a bitch to get the bar out and stay tight, but I made due with it. Everything else went well and I surprised myself by getting that many reps on my last set of Kroc rows.