DE bench,8-01-03

[jack]

I was all over the place on my speed squats with them equally split between good speed,just OK and "sorta" slow. I may be pushing the uppper limit with weight on speed work.

Speed box squats( 13.5" box,suit and belt for working sets,63%,60#'s chain)--8x2x250,1x2x275,300;

GHR( 2" elv.)--4x8x25;

Rev. hypers--1x10x130,130,140;

Standing ab pulldowns--1x8x60,70,70,70,70,70;

Rev. BB curls--1x5x45,55,65,75,85;

Tri pushdowns(minibands)--3x33;

Rev. wrist curls--1x20x45,55,65(these were done standing).

Thought for the day--"If you scratch your butt don't bite your nails."

[Pam]

So since speed day is for speed then can I assume you're going to go down in weight?

Oh and before I forget..your thought of the day...yuck!!!

I wish you could give me some of your energy...I could use it in a big way. It may be time to get out my Jet Awake. I cant stand this.

Nice job kiddo.

I have some band questions for you if you think you're Up for them.

[jack]

Shoot with the band questions.

Next speed work will be the last wave in this cycle with the chains and I'll go up another 10 #'s but then I'll go back to the bands and the 47,51.53% wave for about 6 weeks before i come back to chains again. Actually my speed on the 250's wasn't that bad.........the first set was slow and maybe the 4th set wasn't up to par but there were a couple that I smoked it. Now,they weren't as fast consistently as doing the 53% with bands but they weren't to bad. I'm sure that I'll top out at 260 but I just wanted to go the chains one 3 week cycle just to break the band work up.

If you could have seen the pace of workout,you would have seen real quick that I didn't have any energy but what little I had is yours for the taking. The pickings may be lean but help yourself .

you didn't like my tftd........I thought you had a sick mind .

[Pam]

I pride myself on my sick mind. I just happened to think that was gross! Although with 3 kids, thats not the worst I've heard, or seen.

[jack]

I'll try to clean my tftd's up a little . Sicker not grosser is that the rule .

[Pam]

I'd say that sounds like a good rule. Remember, I have 3 kids, I get my fill of gross every single day.