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	<title>mjladd</title>
	<link>http://www.mjladd.com</link>
	<description>While I'm alive, I'll make tiny changes to earth</description>
	<lastBuildDate>Thu, 11 Mar 2010 01:09:42 +0000</lastBuildDate>
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	<item>
		<title>P3.2W8D3</title>
		<description><![CDATA[A good day at the gym. I went in and completely changed my entire lifting plan. I had a really solid level of energy and felt my time would be best spent with squats:
squat: 135&#215;6, 185&#215;6, 225&#215;6, 275&#215;2, 315&#215;1, 315&#215;3
standing calf raise: 135&#215;10, 155&#215;10, 185&#215;10
seated calf raise: 90&#215;18 (two sets)
cable pulldown abs: 11&#215;10, 13&#215;10, 15&#215;10 [...]]]></description>
		<link>http://www.mjladd.com/2010/03/10/p3-2w8d3/</link>
			</item>
	<item>
		<title>P3.2W8D2</title>
		<description><![CDATA[Back:
chins: x3 (six sets)
zercher squat: 95&#215;5 (six sets)
// combo, 60 sec b/w
close grip row: 13&#215;6, 15&#215;6, 17&#215;5, 18&#215;4
close pulldown: 8&#215;10, 9&#215;10 (three sets)
medicine ball crunch: x12 (three sets)
medicine ball rotation: x12 (three sets)
]]></description>
		<link>http://www.mjladd.com/2010/03/09/p3-2w8d1-2/</link>
			</item>
	<item>
		<title>P3.2W8D1</title>
		<description><![CDATA[chest / shoulders:
bench: 135&#215;6, 185&#215;6, 205&#215;6 (eight sets) [45 sec b/w]
cable flys: 5&#215;12 (four sets) [45 sec b/w]
cuff pull: 3&#215;8 (three sets)
cuff ext: 4&#215;8 (three sets)
hip-to-shoulder: 2&#215;6 (three sets)
bent-over cable raise: 2&#215;6 (three sets)
cable pull: 8&#215;8 (three sets)
]]></description>
		<link>http://www.mjladd.com/2010/03/08/p3-2w8d1/</link>
			</item>
	<item>
		<title>P3.2W7D4</title>
		<description><![CDATA[Tabita: 45 lbs 15&#215;15x3
overhead squat: x7
swings: x6
rows: x12
front raise: x8
Arms:
standing curl: 30&#215;8 (eight sets)
overhead extension: 70&#215;8 (eight sets) [combo w/ curl 60 sec b/w]
barbell curl: 70&#215;6, 80&#215;6, 90&#215;5 (two sets) [45 sec b/w]
triceps pressdown: 11&#215;8, 13&#215;6, 14&#215;6 (two sets) [45 sec b/w]
]]></description>
		<link>http://www.mjladd.com/2010/03/05/p3-2w7d4/</link>
			</item>
	<item>
		<title>P3.2W7D3</title>
		<description><![CDATA[Hamstrings / Abs:
leg curl: 6&#215;8 (five sets) [45 sec b/w]
stiff leg deadlift: 135&#215;6 (five sets)
hanging leg raise: x8 (five sets) [combo w/ sld 60 sec b/w]
pulldown abs: 12&#215;8, 14&#215;6, 15&#215;6 (two sets) [45 sec b/w]
seated calf raise: 90&#215;8 (five sets) [45 sec b/w]
medicine ball crunch: x12 (two sets)
medicine ball rotation: x12 (two sets)
]]></description>
		<link>http://www.mjladd.com/2010/03/04/p3-2w7d3/</link>
			</item>
	<item>
		<title>P3.2W7D2</title>
		<description><![CDATA[Back:
deadlift: 135&#215;3, 185&#215;3, 225&#215;3, 265&#215;3 (six sets) [45 sec b/w]
barbell row: 135&#215;6, 165&#215;6, 185&#215;6 (two sets) [45 sec b/w]
wide pulldown: 8&#215;10, 10&#215;10 (four sets) [60 sec b/w]
hip crossover: x12
medicine ball rotation: x12
medicine ball crunch: x12
]]></description>
		<link>http://www.mjladd.com/2010/03/02/p3-2w7d2/</link>
			</item>
	<item>
		<title>P3.2W7D1</title>
		<description><![CDATA[Pretty good workout even with a lousy nights sleep. 
Tabita: 75 lbs 20&#215;10x3
front squat: 7,6,5
press: 7,6,5
stiff-leg deadlift: 7,6,5
hang clean: 4,4,3
Chest  / Shoulders:
incline bench: 135&#215;6, 165&#215;6 (eight sets) [45 sec b/w]
flys: 40&#215;12 (four sets) [60 sec b/w]
front raise: 20&#215;8 (four sets)
bent-over side raise: 20&#215;8 (four sets)
]]></description>
		<link>http://www.mjladd.com/2010/03/01/p3-2w7d1/</link>
			</item>
	<item>
		<title>P3.2W6D5</title>
		<description><![CDATA[Quads / Calves:
wide squat: 135&#215;3, 185&#215;3 (six sets) [45 sec b/w]
zercher squat: 956, 115&#215;6, 135&#215;6, 155&#215;3 [60 sec b/w]
standing calf raise: 135&#215;6, 155&#215;6, 185&#215;6 [45 sec b/w]
medicine ball rotation: x12, x12
medicine ball crunch: x12, x11
]]></description>
		<link>http://www.mjladd.com/2010/02/26/p3-2w6d5/</link>
			</item>
	<item>
		<title>P3.2W6D4</title>
		<description><![CDATA[Back on schedule. Just about half-way finished with this phase and I&#8217;m feeling a bit burned out. It&#8217;s harder for my to feel progression when I&#8217;m not measuring max efforts. It does seem to be a little easier on my system and I&#8217;m not in pain nearly as much. 
One more phase left and then [...]]]></description>
		<link>http://www.mjladd.com/2010/02/25/p3-2w6d4/</link>
			</item>
	<item>
		<title>P3.2W6D3</title>
		<description><![CDATA[tabita: 75 lbs 10&#215;20x5
front squat: x5 (five sets)
press: x8 (five sets)
hamstring / abs:
leg press: 270&#215;12 (four sets)
calf press: 270&#215;12 (four sets) [60 sec b/w]
single leg barbell deadlift: 45&#215;5 (three sets) [45 sec b/w]
pulldown abs: 12&#215;8, 14&#215;8, 15&#215;8 (two sets) [45 sec b/w]
]]></description>
		<link>http://www.mjladd.com/2010/02/24/p3-2w6d3/</link>
			</item>
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