Looking for Max

Max effort lower body(looking for max)

Back Squat
45 x5
95 x5
135 x5
185 x5
225 x5
275 x2

Shrugs
135 x5
155 4x12

Hyper extensions
1x10
1x10 10lbs
2x10 25lbs

Lunges
40(2) 4x12

Ab circuit
ab twists x20 10lbs
ab twists x20 25lbs
45 degree situps x20

Repetition for size

Bench
95 4x15

Barbell Shrugs
135 4x12

-DB SuperSet-
Hammer Curl
25lb 4x12
-and-
Rear delt fly
15lb 4x12

Rope Pulldowns
50 4x12

BJJ

reviewed Knee on belly to Armbar
http://www.youtube.com/watch?v=q6S2Qd9PdNI
(similar technique)

18 minutes of rolling

DL squat

Deadlift
135 x10
235 5x5

Front Squat
135 x10
140 3x10

overhead press
25 3x10

Starting Again

Deadlift
135 x10
225 5x5

Front Squat
135 3x10

Rope pushdowns
50x10
60 3x10

My Review of Shock Doctor Power Gel Ultra Mouthguard

Originally submitted at MMAWarehouse.com

Patented semi-rigid Shock Transfer Core design provides ultimate protection, fit and lower jaw stability in a compact size for easier breathing and speaking. Compression Fit System promotes easy and precise molding for a super tight fit. PLEASE NOTE: No returns or exchanges on mouthguards for...

Shock Doctor Power Gel Ultra Mouthguard

YEAH!

By scal from Horsham, PA on 12/4/2009

 

5out of 5

Sizing: Feels true to size

Width: Feels true to width

Pros: Easy To Breath, Dissipates Shock Well, Custom Fit, Comfortable

Best Uses: Martial Arts, Full Contact Fighting

Describe Yourself: Competitive Athlete

Out of the 3 mouth pieces I own, this is the one I use the most.

This one survived a few trips through the dryer.

(legalese)

Max effort lowerbody

Max effort lower body

DL 405 x2 singles

Barbell Stepups
150 4x15


Note: I felt really week. I wasn't able to train all week with work. I haven't eaten enough with these 10 to 18 hour work days including labor day. At least I was able to increase the poundage on the stepups.

Clean and Jerk

Clean and Jerk
95 x5
135 x2
205 5 singles

Repetition upper body

++++++ REPETITION UPPER BODY ++++++

Floor Press 95 3x30

db Tricep Extensions 25 4x5

Pullups 3x12

Shrugs 215 3x15

Curls 85 1x10
75 2x10

Ab Circuit
50 situps
50 obliques with 50lbs
50 leg raises from the floor

LOWER BODY

+++++ LOWER BODY +++++

Front Squats
Warmup Full clean bar 3x5
135 x5
225 x1
295 5 singles

Barbell Step-ups(20inch box) 145 4x15 note: This was very brutal STILL

Good Mornings 105 3x10

Thickbar static holds 168 x3 didnt count

Wrist curls3x15

Max Effort Upper Body

+++++ Max Effort Upper Body +++++

Thickbar Floor Press 5 x 198

Reverse Grip Floor Press 4x10 135

Barbell Rows 4x15 135

10lb plate flies 3x15

Barbell Roll-outs 3x10

Repetition upper body

++++++ REPETITION UPPER BODY ++++++

Floor Press 95 x30 x25 x20

db Tricep Extensions 25 4x5

Pullups 4x10

Shrugs
255 3x10

Curls
75 3x10

Ab Circuit
50 situps
50 obliques with 25lbs
50 leg raises from the floor