|10/27/2003 - Paul Childress
last weeks workouts 10/21-26
speed squat 4x2 505 1x1 600 1x1 700
first week w/o bands and everything feels very good. the first couple of sets my timing was off, but after that things felt better.
speed DL 6x1 500
GHR 5x10 inclined 12"
straight leg sit-ups 3x10 185
CS rows 3x10 2plates & 25
put my shirt on and worked up to my opener 620. everything felt good weight was strong.
DB ext inclined 5x10 70
side lat raise 3x12 50
face pull 3x15 150
inclined sit-ups 5x15 60
rack pull off pin #1 worked up to 800x1 PR strong pull had more in me, but want to save it for the meet
inverse leg curls 3x10 inclined 12"
DB shrugs 3x20 100
standing crunhes 3x15 100
speed bench 3x3 225 3x3 245 3x3 275
4board close grip worked up to 500x10
lat pull downs 3x15 150
side lat raise 3x12 40
push downs 3x15 100
one more week of training. all the hard work is over. now it time to put my head in the right place and get ready for the meet. BW 319