FRIDAY MAY 25

This week truly turned into an off week. Wednesday I did some BTN push press and decided they suck. My shoulders and back have felt "off" since then. Diet has been good since Tuesday night when we had the impromptu kickball cookout.

New cycle starts tomorrow, one day early because of Memorial Day, and the gym being closed.


Sunday:
Press: (caster progression)
4board: 5x5
lats
cardio

Monday:
Squat: 8x3 one minute rest
rack RDL: 4 heavy triples
upper back work
abs

Wednesday:
speed push press –caster
hang power clean: 6x2 (or singles, adding 10lbs weekly)
DB press
lats... bent rows?


Friday:
speed squat
front squat
bench press
abs


Notes:
calves 3 days a week, between sets of unrelated stuff. Go hard. Need bigger calves.
All board pressing is thumbs length or less from smooth. Close grip.
Caster method for pressing:
military: 7-10x3, 185 start
push press: 7-10x2, 250lbs start
board press start weights:
4-board heavy: 315
4-board volume: 275
squat start weights:
heavy: 325 (8 trips one minute rest)

I like the look of this.
Tomorrow I may do extra work because of the extra rest I get before Wednesday.

my main goal is 405x8x3 in the squat.