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8/25/2003 - Paul Childress
last weeks workouts 8/19-24

DE squat
speed squat- deload week 420 w/3sets of chain 6x2 forgot my briefs (dumb ass) so i took it pretty easy. didn't want to take the chance and get hurt.

SLDL (used belt squat machine)3x8 w/m mini + reg mini & 2plate & 25 each side

shrugs 3x10 worked up to 675

bent rows 3x8 worked up to 365

back ext 3x15 holding 50 DB

straight leg situps off floor 3x10 95lbs


ME bench
3board press worked up to 550x1 easy

fat bar ext. worked up to 3x5 315

one arm side raise 3x12 65lbs

lat pull downs 3x15 170lbs

standing crunches 3x15 100lbs


ME sqt/dl
suspended GM 34" sumo stance worked up to 600x5 paused each one
down set 450x5 close stance

GHR 3x10 green band

calf raises 3x20 3plates

land mines 3x20 25lbs

reverse hyper 3x12 wide strap 250lbs

DE bench
speed bench 9x3 245 straight weight

tate press 5x20 50lbs

DB cleans & press 3x12 50lbs

one arm rows 3x12 120

leg raises 3x25

all and all i had a pretty good week. starting to feel strong. one more deload week than i start my circa max work. thats when i'll know where i'm at.




,
Paul Childress


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