2-23-07

Yes, people have been lifting since the last post. I was
in Oregon meeting my new grandaughter. The weight-room
was humming last night with myself, Pete, T-Bone, Christian,
Junior and Totally Anonymous Lifter all hitting it hard. Thanks to
Mr Herbst and Mr Jensen for standing in the gap for me.
Here's what The Freaks did:

Pete
Late under suspicious circumstances
No Pull-ups
3-Board Press 145x16(!!) superset with
4-Board Press 145x6
Rope Push-downs 3 sets to failure
Face Pulls 3x12
Rear Delt Raises 3x10

T-Bone
Band-assisted Pull-ups 40 reps total
3-Board Press 275x10 superset with
4-Board Press 275x4
Rope Push-downs 3 sets to failure
Face Pulls 3x12
Rear Delt Raises 3x10

David
Something he called "ARMagedon"

Christian
Band-assisted Pull-ups 40 total
3-Board Press 185x11 superset with
4-Board Press 185x4
Rope Push-downs 3 sets to failure
Rear Delt Raises 3x10

Junior
Band-assisted Pull-ups 40 total
3-Board Press 95x16 superset with
4-Board Press 95x6
Rope Push-downs 3 sets to failure
Face Pulls 3x12
Rear Delt Raises 3x10

Mr D
Band-assisted Pull-ups 40 total
3-Board Press 245x11 superset with
4-Board Press 245x3
Rope Push-downs 3 sets to failure
Face Pulls 3x12
Rear Delt Raises 3x10

T.A.L.
Doin his own thing - wish he'd
stick to a thought-out plan. Glad to
have him lifting in any case.

Speaking of doin yer own thing:
The Freaks use a plan that takes recovery time
into account, volume and intensity into
account. Conjugate training that will simply
not allow you to "get used to" a set workout.
Check out the training plans we have posted
and make minor changes to suit yourself.
Go Lancers!