**Day 27- Sub-11 in Sight – 9/11/08**

Upper Body

Strength-Speed

Mag An-1

Morning weight: 173 lbs

Out of Rotation- 3 minutes between sets

REA Bench Press-

3 x 140 lbs (+5 lbs / 60% AW)

3 x 115 lbs (51% AW)

3 x 140 lbs

3 x 115 lbs

3 x 140 lbs

3 x 115 lbs

3 x 140 lbs

3 x 115 lbs

Rotation- 2 minutes between exercises, 30 seconds between weight change

REA Curls-

3 x 85 lbs (+5 lbs)

3 x 65 lbs

3 x 85 lbs

3 x 65 lbs

REA Tricep Extensions-

3 x 105 lbs (+20 lbs)

3 x 85 lbs

3 x 105 lbs

3 x 85 lbs

Out of Rotation- 2 minutes between sets

REA Front Raise-

3 x 30 lbs (+5 lbs)

3 x 30 lbs

3 x 30 lbs

3 x 30 lbs

3 x 30 lbs

This was a great workout. I decided to go to 3 reps for all my movements so that I could focus purely on power output- the number of reps is really irrelevant. I’m pretty confident that a 260 lb bench press is in the bag on Sunday, but we’ll see.

I’m also going to be doing my lower body rest / recovery stuff before I go to bed:

Seated Hip Internal Rotations w/ yellow band-

3 x 15

Standing Leg Circles w/ slight internal rotation-

3 x 10 x 3 positions x both directions

ISO Wall-sits- (emphasis on hamstrings)

3 x 30 seconds

Side-steps w/ bands- (works gluteus medius)

3 x 10 x both directions

And, to make things even more interesting, I’ll be fasting from now until about 1 P.M. tomorrow.