5-28-07

Repetition Effort Bench Press

Mr. D
Bench Press: 210 10 Sets of 3
Tates: 50x10, 50x15
CG Pull-downs: 3 Sets of 10
Rear Delts: 1 Set of 15

T-Bone
Front Squats: 3 Sets of 5
Power Cleans
GHR

Not big numbers BUT this work
in the trenches will payoff when we
get competition ready. Go Lancers!

5-26-07

Repetition Effort Squats

Mr D
Low Box Squats: 225x3, 275x3 9 Sets

Overhead Press: 155x1, 140x1 2 Singles

Goodmornings: 225x10 2 Sets, 225x6

Rope Push-downs: 4 Sets of 10

Rear Delts: 1 Set of 20

Big T
RDL
BB Rows
Goodmornings

No Smith Machine, Pec Deck or
Unilateral Whatevers. Get as strong
as your guts will allow. BS not spoken
here. Go Lancers!

5-21-07

Yes, we've been liftin - but not posting.

T-Bone
Front Squats: 205x5 4 Sets
Power Cleans
GHR
Standing Abs

Mr. D
Raw Bench: 255x1, 230 2 Singles
5-Boards: 315x2
CG Pull-downs: 3 Sets of 10
Rear Delts 3 Sets of 10
Band Leg Curls: 3 Sets of 10

Some of our regulars are training at the local gym - they'v e
got machines that you can "use the whole stack" on. Some will
find out that the steady results they got doing it old school will
soon be a thing of the past. Others won't find out and will quit out
of discouragement. As plain as I can say it - with few exceptions:
machines suck. Of course thats the scientific term.
Go Lancers!