SQ Max Effort

Box Squat - 5x55,5x65,5x70,5x75,5x80,3x85,2x90
Bulgarian split squat - 3x8x20kg
45% back extension - 4x8x20 kg
hanging leg raise - 2x6,1x5
standing crunches - 3x15

Treadmill 11% 5 Km/h 30

BP Max Effort

Flat BP - 10x60,5x70,5x80,5x90,3x94,3x98
skull crushers - 4x10x30 (12 each side + bar)
triceps pushdown - 3x15x15
pull ups 3x5, 2x4 (5 kg additional)
side raises 3x10x8, superset bent over side raises 3x8x6
biceps alternating curls 3x12x14

Repetition Effort SQ

Front squat 5x10x30
DL 1x5x55,1x5x95,4x5x105
GM 4x10x30
Hanging leg raise 1x6,2x5
Crunches 4x15x40

Treadmill 30 min 11% incline, 5 Kmh

Repetition Effort BP

Incline Dbell BP 10x14,10x18,10x22,15x24,12x26,8x28
Skull crushers 2x10x32, 2x8x32
BO rows 4x8x60 (increase reps to 10)
MP 5x6x40 (increase to 45)
Flies 3x10x9
Machine biceps curls 1x10x35, 2x8x35

Squat Max Effort

Box squat 5x55,5x65,5x70, 3x74,3x78,3x82 (felt very heavy, probably lack of food today)
45% back extension 4x8x20
Leg raises 1x6,2x5
Standing crunches 3x12x35

Thursday 4.12.2008.

Max effort BP

BP 10x60, 5x70, 5x75, 5x80, 5x84, 3x85, 3x90, 2x3x95
Skull crushers 1x10x10, 3x10x12,5
Triceps pushdowns 3x15x25
Pull up - 5x5 (5 KG)
Lateral raise + BO lateral raise (3x10x8, 3x10x6)
Alternating biceps curls 3x10x14

30 min treadmill 11% 5 kmh

Monday 1.12.2008.

Repetition effort - Bench

Incline dbell 10x14, 10x18, 10x22, 15x24, 12x26 8x28
Dips 3x8, 1 x7 60 sec rest
Chin ups - 2x8, 2x6
MP 5x5x40
Lateral raise 3x10x9
Biceps curl 3x10 x35

Max effort sq

Box squat - 5x55,5x65,5x70,3x74,3x78,3x80 (felt ok, increase to 82)
Bulgarian squat - 3x10, 2x3x10(10 kg) do all 3 sets with 10 kg next time
45% hyper extension - 1x10, 3x10 w a 10 kg bar (do 4x10 w bar + 5 kg next time)
Standing crunches - 3x12x35
Leg raises - 2x5 full, 1x10 halfway (do 3x5 next time)

Max test

28.11.2008.

I ditched the Meltdown, felt too weak, need to get stronger while continue losing bf.

Did a max test.

Sq - 90
BP - 100
DL - 135

Will continue with PL style training, replacing Dynamic days with repetition days.

Read a nice article from Clay Hyght - getting rid of stubborn fat

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/shredded_at_last_1

Plan is to get 4 weight sessions a week, 3 steady cardio 30 min early morning or after weights and 3 hiit sessions.

Cardio + Meltdown T2 W1

30 min treadmill 10 incline 5 kmh
rope jumping 6x1 min , 1 min rest

meltdown
Push press 35kgx10 x3
Lounges 24 kg x10 x 3
Dips 10 x 3 (3rd series had to reset, have to lower poundages)
bo rows 45 kg x10 x3

Cardio 20 min 10,5 incline 5 kmh

BCAA taste completely sux, hope it does some good :)

Cardio

30 min treadmill 10 incline 5 kmh
rope jumping 6x1 min , 1 min rest

Cardio

30 min treadmill 10,5 Incline , 5km/h
Rope jumping 6 x 1 min, 1 min pause

felt good, getting better at rope jumping

Meltdown Week 1 T1

Pull ups 10, 8, 7
Squat 45 kg 10 10 10
Push ups 10 10 10
Dl 65 10 10 10(45)

Hanging leg raise 10 10 10
Ab crunches 10 10 10

Felt like dying, Don Allessi is a crazy guy.

Props to http://www.t-nation.com/free_online_article/sports_body_training_performance/meltdown_training