Dynamicaaaahhhhh

Today was my speed lower day. much more nice on my body than a heavy lower day.

Unfortunatly, my lifting was cut to 30 mins today so i did what i could with what i had.

Dynamic parallel box squats(60% of max effort squat)
barX8 for stretching the hips, they were tight as hell.
135X2
215X2X8sets
135X5

for those who dont know, the dynamic squat is meant to help you squat out of the hole fast so that when you do have heavy weight on your back, you get down and up as quickly as possible. Its not meant to be heavy, and actually if its too heavy, you wont be able to perform it quickly, therefore negating the purpose of the exercise.

calf push
6 plates +2 25lbs Xreps
add 2 platesXrepsX2 sets


then did some conditioning

farmers carry
135lbs/hand for 40 yardsX4

tire flips(450lb tire) X about 12 reps in 30-40 seconds

after that i was done

diet
4 eggs scrambled with milk. english muffin. glass of OJ
40G protien shake
1/2 griled chicken sub(2 chicken breast)
small salad, chicken breast, green beans, corn


full range bench tomorrow, im kinda stoked.
-Donnie