adarq: felt good after that session, didn't feel anything next day.
12-21-10
warmed up ankle
squat: 135x5 185x3 225x1 250x5 250x5 255x5 260x5 (video)
<![CDATA[<a href="http://www.youtube.com/watch?v=ktCF2Jcldew" target="_blank">http://www.youtube.com/watch?v=ktCF2Jcldew</a>]]>barely noticed ankle on a few reps on squat, even less than last two squat sessions
a few sets with resistance band moving ankle up/down/left/right
human flag attempts 3x5- these have gotten way better, will prob put up a vid of attempts next week
core
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upper body is something like this right now:
Day 1: chest/triceps
db flat bench 3x6-10
db incline bench 3x6-10 or reverse grip flat bench
weighted dips 3x8-10
db flat flys 3x8-10
tricep isolation 3x8-10, superset sometimes
rotator cuff prehab 1x15
Day 2: back/biceps
weighted pullups or bw 3 sets to failure (at least 5 reps each set if weighted)
bent over rows barbell 3x6-10
seated cable row close grip 3x8-10
rear delts lying on flat bench with db's 3x8-10 superset with face pulls 3x8-10
external rotation 3x10
bicep isolation 3x8-10, superset sometimes
Day 3: rest
Day 4: chest (had to add in another day-weakest part)
6 sets of cable crossovers 2 sets low, high, middle settings- 8-10 reps
4x10-12 db flat bench
Day 5: shoulders
overhead press 4x6-8
rear delts on incline bench (sitting in bench backwards) with db's 3x8-10
db lateral raises 3x8-10
db front raises 3x8-10
rotator cuff prehab 3x10-12
Day 6: rest
Day 7: rest
core is on various days
