19 Dec 2013 - 5 mths until my birthday

0710 hrs
Still on Holiday so i took my time. Let my body get a little more sleep than usual. Up and ready to get at it though.

yeah i always consider this on Bench day. HA!

45 Back Ext 3 x 11
Band Pull-A-Parts 4 x 21 x EFS Red Band
Bench
3 x 5 x bar
2 x 5 x 95
1 x 5 x 105
1 x 5 x 125
1 x 3 x 145
1 x 5 x 160
1 x 9 x 125*
2 x 7 x 125*
Everything felt solid and smooth in the set up. Things are still progressing and staying even. Now i am working on "bending the bar" and keeping my upper back as tight as possible. leg drive is coming along as well. The sets with the * i did close grip to see how things would hold up.

Db Bench
1 x 31 x 30 lbs
1 x 21 x 40 lbs
1 x 17 x 50 lbs
1 x 7 x 60 lbs
1 x 19 x 45 lbs
I am continuing to use the DB Bench to build the symmetry and balance between the two halves. The ^0 lbs felt the best a semi heavy Db has felt in awhile. Next cycle i will start pushing the weight.

Incline Bench Rear Delt /Lat Row
1 x 31 x 20 lbs
1 x 11 x 40 lbs
1 x 11 /13 /19 x 40 /30 /20 lbs

So EFS every year sells a charity book filled with amazing programs that directly benefit the Make a wish foundation in Ohio and Kentucky area. You should buy a copy of either volume 1 or volume 2. both are equally awesome. Out of Volume 1 is a Prowler Program written by my coach, mentor and Friend harry Selkow. I am going to give it a run for the next few months.
Book 1
Book 2

So today i ran myself through the Entry level test to see where i was at conditioning wise.
So knowing the standard going in, at least for me anyhow, it does change slightly from person to person.

Prowler 
10 x 40 yards x 90 lbs
Time 11 min 58 sec (let's just call it 12 min even)
I started out well enough but somewhere midway through my 8th trip things went from bad to worse. I think i heard Ravens cawing and i may have seen Odin himself. Yup entry level of the Prowler Flu set in. I kept pushing till the end. So now i know where i stand and i know how far off the mark for the entry test.

This time last year....

Keep Moving Forward, Keep Getting Strong(er)